Skill:
3x10 (5R/L) Half Kneeling Bottoms up KB Press
Strength:
Press
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x3@75%ww
1x3@85%ww
2x1@95%ww
1xAMRAP@75%ww
WOD:
For Time:
1000/800m Row
45 Toes to Bar / Knees to Chest / T2B variation
30 Shoulder to Overhead @50-60% / 10-12 UB Reps (135/95)