WOD: Friday 09/08/2019

Strength-

 Five sets of:
 Push Press x 4 reps @ 11X2
 Rest 2 mins

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 5% more weight that you used last time.

Followed by-

Three rounds for time of:
 20/30 Calories of Rowing
 15 Chest-to-Bar Pull-Ups
 10 Strict Handstand Push-Ups

Post results in the comments