Warm-up
3 Rounds:
20 Light DB Push Press
15 Box Jumps
10 Push-ups
Strength
Find your 1RM Push Jerk
MetCon
RX
AMRAP 15 minutes:
40 Air Squats
20 Burpee Box Jump-overs, 24/20″
10 Handstand Push-ups
(RX+ strict HSPU)
SCALED/LITE
AMRAP 15 minutes:
40 Air Squats
20 Burpee Box Jump-overs, 20/16″
10 DB Push Press, AHAP
Cool Down
Pigeon, 2min./side
Puppy Dog, 4min.
Competition Side Work
6 Rounds For Time:
50m Sprint
Use light sled or weight vest if you have it.
Rest as needed