Skill/Strength:
Every 2:15 for 3 Rounds
Push Press 1×5 at 67% 1RM
Push Press 1×5 at 75% 1RM
Push Press 1×5+ at 82% 1RM
Metcon:
In 5 min do
20 Toes to Bar
30 Alternating Front Rack Lunges 115/85lbs
40 Cal Row
-Max Burpees Over Rower in remaining time
-Rest 3 minutes
In 5 min do
20 Cal Row
30 Alternating Front Rack Lunges 115/85lbs
40 Toes to Bar
-Max Burpees to Pullup Bar in remaining time
-Scale T2B reps and FRL weight to get done with at least :30 remaining for burpees
Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
EMOM 10
1:Freestanding Handstand Hold, 20 secs
2: 80 Crossover Single Unders
