Skill: Strict Press E2MOM for 8 min (4 sets) *5-7 min to warm up to starting set*

3 reps at 70-75% of 1rm (only increase weight between that range)

WOD: Mary: 20 min AMRAP
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

A) CF S-Wod modified; Press + press + push press + push press @ 75% of strict press 1RM

B) CF Metcon

C) 12min e2mom; even min -12cal row, odd min – 100m run

Warm Up: 3 Rounds
20 Seconds Jump Rope
20 Seconds Push Ups
20 Seconds Squats


Skill: Push Press

WOD:
9 minute AMRAP
9 Front Squats
6 Push Press
3 Pull Ups

Stations with a Partner, alternating reps

4 minutes at each station

1 minute transition

#1

Tire Flips

#2

5 Box Jumps (each partner does 5 box jumps, then switch)

#3

A) CF Metcon

B) Work on a weakness / open wod / mobilize / possible additional work tbd

Rx

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge 95/65

8 bar-facing burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

A) Open WOD 16.1

B) TBD

Skill #1: 12 min EMOM

8 Barbell Curls AHAP

30 Seconds of Banded Tricep Pull Downs/30 seconds rest -

30 Seconds of Straight Arm Front Plate Raises 45#/25#/30 seconds rest -