CrossFit
Skill/strength: push press
6x3 with increasing weight. Last set should be heavy, but still with good form.

WOD: 2RFT (TC: 15')
30 push press
30 pull ups
20 push press
20 C2B
10 push press
10 bar MU

Light: banded pull ups, C2B, AHAP - 15/20kg
RX: 20/35kg
Advanced: 35/50kg

*AHAP = as high as possible

 by Louie

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