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