Performance:

Strict Press 5×1@95% of 1RM

WOD

14 Minute EMOM

Even Minutes: 1 Rope Climb

Odd Minutes: 8 Burpees

Fitness:

Strict Press 3×5

WOD

14 Minute EMOM

Even Minutes: 8 Ring Rows

Odd Minutes: 8 Burpees