WOD:

1) Strict Press: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%, Max Reps @ 85% (Strict Press Immediately Into Push Press)

Warm-up as deemed fit for your press work. Upon starting, rest no more than 2 minutes between your sets. On the final set perform as many reps of Strict Press as you can, once you hit failure then go into as many reps of Push Press as you can. There should be no setting the bar down in the rack between the two movements.

2) 12 minute AMRAP:

4 Power Cleans 185/123

8 Hand Release Push-ups

12 Box Jumps 24/20

httpv://www.youtube.com/watch?v=MZDXc_hLvf4

An extremely in depth video on the box jump

Extra Work:

3) 3 rounds:

30 seconds Bird Dog Left

30 seconds Bird Dog Right

30 seconds Superman

30 seconds Rest

When doing this focus on not letting your torso twist on the Bird Dog.

4) Turkish Get-up: 3 x 3

These should be done with a Kettlebell. Rest 90 seconds between sets. Alternate hands on each rep. As heavy as possible.

5) Airdyne: 60 seconds Max Calories

This should be a max effort. Hop on and feel the pain. 

For results post weight of each set of Presses and reps of both Strict Press and Push Press for your last set, in addition, most Rounds and Reps for Met-con along with any scaling used. If you did Extra work post thoughts on Low Back Work, weight for TGU’s, and calories on the Airdyne.

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