10-22
Strict Press
5 @ 70%
3 @ 80%
1+@ 90% this is a max effort set
WOD
Tabata
Pushups with hands elevated on plates
*use 35s or 45s, plate under each hand, add stretch at the bottom of the rep and explode up to lock out.
Rest 2 minutes
Tabata
Bent over row 95/65
After Party:
100 empty barbell curls in as few reps as possible.