A. Weightlifting:
Strict Press – 5×5 @ 32X3 (3 seconds down, 2 second pause in front rack, press to top, hold bar overhead 3 seconds), rest 60-90s
B. MWOD:
Crossover Activation 90/90, 8 reps (2 sec hold at end range)
Crossover Activation Scaption, 8 reps (2 sec hold at end range)
C. WOD:
12 min AMRAP:
5 strict press (75% of heaviest set)
5 box jumps (24/20)
RX+: 30/24 box jumps
D. Post-WOD Recovery:
Crossover Recovery 90/90, 10 reps, 6 sec negative
Crossover Recovery Scaption, 10 reps, 6 sec negative
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