Warm up:
15 Burpees
5 min- Shoulder mobility
10 Push Presses w/ bar
Strength: 15 minutes
Push Press- based off 1RM
5x@50%, 5x@60%, 3x@75%
3×3@85%
Prep: 5-10 minutes
6-8 reps of each movement for the workout determining appropriate level and weight.
WOD: for time
30 Burpees
30 Wall Balls (20/14)
30 American KB Swings (70/53)
30 Dumbbell Push Presses (50/30)
30 Pull Ups
30 Push Ups
