STRENGTH: Shoulder Press, 3-4 warm-up sets then 90% of 1rm 4 sets of 1 reps (5×1) + 1Max effort set (1-3 reps)

 

WOD: (Pomelo)

“2min AMRAP, 1min rest-
1- Hand stand push ups/ Push-ups
2- Row (Cals)
3- Sit-ups
x 2 Rds

17mins

Rx- HSPUs, GHDs
S1- Push-ups, pvc Sit-ups
S2- knee push-ups, sit-ups”