C11192014

 In Competitors

BASIC:
A.Strict Press
5 @ 65%,
5 @75%
5+ @ 85%
B.3 min Handstand Hold
C. WOD

COMP:

A.Push Press 5×5
B.OTM 10: Muscle up 1-3
C.Handstand strict Def 7 x 3-5 reps
D. Ring Row 5×10 *hold rings to chest 1 second each rep
E. WOD

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