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:
1A) Push Press 6-4-2
1B) Ring Row 3 x 3-10 @ 20X1 Tempo
2) 10:00 Split Jerk Technique Work With Dowel Rod
3) 8:00 AMRAP of:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Sit-Ups