Strength
Floor Press
Warm-up 3-4 sets adding weight. Then,
8×3
Focus on speed using approx 70% 1RM fand keep weight the same each set.
Make sure every rep is done from a dead stop on the floor
WOD
20 min AMRAP
10 Dips bar/ring
10 KBS 55/35
10 HRPU (hand release push up)h
