Strength
A) Strict press ( Heavy )
1×1 @90%
5×3 @80-90%
( compare weights to week 3 and 5 )
B) Strict pull up
5 Sets
15 Banded strict pull ups
Or Pull up programme
Conditioning
AMRAP x 3
40 Wallball
Max DB floor press in remaining time
Rest 3 min
AMRAP x 3
20 DB floor press
Max Wallball in remaining time
