8am-10am: Open Gym
10am: Group WOD

For time:
10 Push Press, 155/105 lbs
10 Strict Pull-ups
400m Run
14 Push Press, 155/105 lbs
14 Strict Pull-ups
400m Run
18 Push Press, 155/105 lbs
18 Strict Pull-ups
400m Run
Goal: sub 15 mins

Ascending reps always seems to be a bit different. The push press is on the heavier side for this amount of reps which should likely have you breaking things up earlier on. The pull-up is strict and if you are strong here you can even consider adding a bit of weight. On the other hand use a band if needed to help with the assistance and avoid any kipping. Push the pace on the run after each round.

Posterior Accessory
3 Rounds for Quality:
10 Single Leg Glute Bridge/side
:45 sec Superman Hold
15 Scap Pull Up

This is all about the back half of our body. The single-leg glute bridge can be done unloaded or add a plate or DB if you would like to make it harder. The scap pull up should be done controlled and moving only from the shoulders. Focus on quality for each movement and round.