WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRENGTH:
Strict Press
- 10:00 to Build to 5RM
REST 2:00
- 1:00 Press @ 85% of 5RM Press
REST 1:00
- 1:00 Push Press @ 85% of 5RM Press
REST 1:00
- 1:00 Push Jerk @ 85% of 5RM Press
MetCon:
8 cycles 20:10, alternating
- strict pull-up
- bar hang
8 cycles 40:20
- MOF Burpee
8 cycles 20:10, alternating
- kipping pull-up
- bar hang