WOD NOTES:
How’s your upper body strength? Strict barbell and gymnastics movements with a focused effort on pushing and pulling strength.
Fitness 
Strict press 8-8-5-5-3-3 +
Band reverse fly’s x 12’s
Rest 2 minutes
EMOM x 10
Odds = 3-8 Push ups
Evens = 8-10 BB Row
Performance
Strict press 3-3-3-3-3 +
Band reverse fly’s x 12’s
Rest 2 minutes
EMOM x 10
Odds = 3 -5 Strict ring dips
Evens = 6-8 Scapular ring pull ups
Sport
Strict press 8 x 3 @75 -85%
EMOM x 10
Odds = Strict ring dips 5-8
Evens = 1 legless rope climb
Use a weight vest
