Vertical pressing and pulling today. Then we drag out all the toys and have some fun with bits of Jack and Cindy.

Strength 

Shoulder Press/Weighted Pull Up

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset press/pull up

WOD

” Jack and Cindy “

” Cindy “

AMRAP 8

5 Pull Up

10 Push Up

15 Squat

Rest 2 min

” Jack “

AMRAP 8

10 Push Press (50/35)

10 KB Swing (24/16)

10 Box Jump