Skill/Strength:
Every 2 min for 3 Rounds
Push Press 1×5 at 77% 1RM
Push Press 1×3 at 85% 1RM
Push Press 1×1+ at 92% 1RM
Metcon:
5 Rounds
20/17 Echo Bike Cals
10 Single Dumbbell Box Step Ups 24/20” 70/50lbs, held wherever
3 Wall Walks
-20 min cap
Mandatory Mobility:
3 min trap smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
6 Glute Ham Raises
:45 Face Down GHD Hold
