WOD:

1) Strict Press: 5 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2a) 5 minute AMRAP:

21 Wall Balls 20/14

15 Toes-to-bar

9 Burpees

Rest 2 minutes

2b) 5 minute AMRAP:

15 Wall Balls 20/14

12 Toes-to-bar

9 Burpees

Rest 2 minutes

2c) 5 minute AMRAP:

12 Wall Balls 20/14

9 Toes-to-bar

6 Burpees

Extra Work:

3) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

4) Bottoms-up Kettlebell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE