A) Strength

Her 1:30 içinde 9:00 Boyunca

build up to heavy. focus on technique.

3 Strict Press + 2 Push Press + 1 Push Jerk

B) WOD
For Time:
15-12-9-6-3
Devil Press (2×22.5/15 kg)
45-36-27-18-9
Sit Ups

Gymnastics 
Take 5-10 min to practice Rope Climbs
Advanced athletes can practice legless or L-sit rope climbs