S/S/S:

Strict Press

10,9,8,7,6

Increase weight ea set

WOD:

12 Min EMOM

5 Pull ups

10 Jumping Air Squats to 6″ target above reach

Pull ups can be any variation. Strict, kipping, butterfly. On the jumps squats, make sure you get crease of the hip below the knee at the bottom

Scaling Options:

Pull Ups – Ring Rows

X-tra:

Good Mornings – 5 x 6, build each set, rest 90 seconds

GHDs – 5 x 20, rest 90 seconds