Fundamentals:
1) Lecture: Press Series (Strict & Push)
2) 10:00 to Find 3RM Strict Press
3) 3 Rounds for Max Reps of:
- 60s Wall Walks/Handstand Holds
- 60s Wall Ball Shots
- 60s AirDyne
- 60s Push-Ups
- 60s Rest
4) 2 Rounds NFT of:
- Dip Variation x Sub-Max
- Band Pull-Aparts x 30
Fitness:
1) 12:00 EMOM of:
- Odd Minutes: Power Clean x 1 & Push Press x 5
- Even Minutes: 5-10 Strict Pull-Ups
2) In 12:00 Build to a Max Power Clean x 1 & Split Jerk x 2
3) Complete 21-15-9 AFAP of:
- Hand Release Push-Ups
- Pull-Ups