Warm up: 10 minutes

2 Rounds

• 200m Run
• 10 DB strict press (1xlight DB)
• 10 Kip Swings
• 10 Push Ups
• 10 Leg swings each leg

Strength/Skill: Upper Body

3 rounds for quality of:

• 4 Push Press, pick load
• 8 Strict Toes-to-bars
  • Strict Toes-to-bar / Toes-to-bar if strict is too challenging Start around your 70% push press and work up each set.

3 rounds for quality of:

• 8 Strict Press, pick load
• 8 Strict Toes-to-bars
  • Strict Press- same weight each set; should be fairly light work on moving the bar well Strict Toes-to-bars / Toes-to-bars if strict is too challenging

Metcon: EMOM

Every 5 mins for 20 mins do:

• Run, 400 m
• 15 Thrusters 95/65 lb
• 10 Burpee-to-Plates (55 or 45 lb plate)

*Run- at mile pace or faster