4454 Tuesday 5/12/2026

Written By 9

A
3 rds
10 scap pullups
10s HS hold

3 rds
10 rope rows
10 empty bar strict press

3 rds
4 alternating cartwheels
4 pullups

*Spend remaining time working to strict press loading
(10 min)

B
Strict Press
1x2 65% WM
1x2 72.5% WM
3x5 77.5% WM
1x5+ 77.5% WM
*Use the same WM (Working Max) as last week
(20 min)

C
15 min AMRAP
1 rope climb
12 pushups
1 rope climb
6 devils press

9
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4453 Monday 5/11/2026