WOD:

1) Push Press: 5 reps Every 1:30 x 7 sets

Warm-up as needed. Start at around 60-70% of your 1RM. Build as heavy as deemed fit. Perform this from the floor.

2a) 5 minute AMRAP:

30 Kettlebell Swings 70/53

30 Box Jump Overs 24/20

Rest 2 minutes

2b) 5 minute AMRAP:

20 Kettlebell Swings 70/53

20 Box Jump Overs 24/20

Rest 2 minutes

2c) 5 minute AMRAP:

10 Kettlebell Swings 70/53

10 Box Jump Overs 24/20

Because of the relatively high volume of Box Jumps through this workout, we encourage you step-down for some or all of the reps, especially if you have any ankle or achilles issues.

Extra Work:

3) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken reps.

4) Bottoms 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