Warmup:
Running Drills
Mobility – pec stretches and hip and ankle mobility
Lift:
Back Squat
4×10
Partner WOD:
15 minute AMRAP:
Row 200 m
10 overhead squats
-alternating rounds with a partner-
Skill: wall walk 5 rounds 1-3 wall walks 50 double unders 8 dbl DB clean and jerk
Push press 10-8-6-4-2-2-2-2 *Reset for every rep 1-2 warm-ups + 3 heavy sets:6-8 dumbbell bench press6-8 barbell bent over rows 10-10-8-8-6-6Single-arm dumbbell high pullSingle-arm dumbbell strict
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips
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