Skill/Strength:
Every 2 min for 4 Rounds
Push Press 1×3 at 70% 1RM
Push Press 1×3 at 75% 1RM
Push Press 1×3 at 75% 1RM
Push Press 1×3 at 80% 1RM
Metcon:
30-20-10
Pullups
Box Jump Over Step Downs 24/20”
Accessory Work:
3 rounds for quality of
12 Barbell Back Extensions, 45/35 lbs
Sandbag Carry, 150/100 lbs, 75 ft
Kettlebell Front Rack Wall Sit, pick load, 1 min
4 Rounds
Handstand Walk 75ft
20/16 Row Calories
5 Burpee Box Get Overs 48/40in
-Add 5 BBGO each round
-End last round with a final 75ft HS Walk
Mobility:
3 min lacrosse ball shoulder smash per side
