4-28

Tempo Strict press
3×8
:03 up and :03 down

WOD
10-8-6-4-2
Goblet squat w/ :03 descent and :03 ascent
Pushups w/ :03 descent and :03 ascent

Comp use at least 53/35 for goblet, and pushups either elevated or rings

Fitness and lifestyle adjust weights accordingly

Post wod: accumulate 100 reps of any an exercise