WARM-UP

2 ROUNDS

10 Groiners

20 Mountain Climbers

30 Shoulder Taps

Into…

1 ROUND

10 Box Step Ups

10 Scap Pull Ups

10 Kip Swings

5 Push Up to Pike

Into…

1 ROUND

10 Box Jumps

10 Kipping Knees to Chest

10 Tempo Strict Press (31×1)

STRENGTH (ALL) — 5-5-5-5-5 Push Press

Push Press for load:

1. 5 reps

2. 5 reps

3. 5 reps

4. 5 reps

5. 5 reps

WORKOUT (PERFORMANCE)

FOR TIME

40 Box Jumps (24/20)

30 Toes to Bar

20 Push Press (135/95)

20 Box Jumps (30/24)

15 Toes to Bar

10 Push Press

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

40 Box Jumps (20)

30 Toes to Something

20 Push Press (95/65)

20 Box Jumps (24/20)

15 Toes to Something

10 Push Press

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-