Warm Up

3 rounds

30 seconds cardio of choice
30 seconds med ball deadlift
30 seconds med ball overhead press lunges
30 seconds cat cow
30 seconds scap pull-ups
Push press demo/progressions/teaching
Push press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds

Push Press x 7 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 6 reps last week

WOD

In Pairs, Split Reps
COMPETITIVE
30 Deadlifts (185 / 130)
30 Bar Facing Burpees
400m Run
20 Deadlifts (185 / 130)
20 Bar Facing Burpees
400m Run
10 Deadlifts (185 / 130)
10 Bar Facing Burpees
400m Run
10 Thrusters (75 / 50)
10 Pull-ups
400m Run
20 Thrusters (75 / 50)
20 Pull-ups
400m Run
30 Thrusters (75 / 50)
30 Pull-ups
400m Run
PERFORMANCE
30 Deadlifts (135 / 95)
30 Bar Facing Burpees (Step Over)
400m Run
20 Deadlifts (135 / 95)
20 Bar Facing Burpees (Step Over)
400m Run
10 Deadlifts (135 / 95)
10 Bar Facing Burpees (Step Over)
400m Run
10 Thrusters (65 / 40)
10 Jumping Pull-ups
400m Run
20 Thrusters (65 / 40)
20 Jumping Pull-ups
400m Run
30 Thrusters (65 / 40)
30 Jumping Pull-ups
400m Run
LIFESTYLE
20 Deadlifts (95 / 65)
20 Bar Facing Burpees (Step Over)
400m Run
16 Deadlifts (95 / 65)
16 Bar Facing Burpees (Step Over)
400m Run
10 Deadlifts (95 / 65)
10 Bar Facing Burpees (Step Over)
400m Run
10 Thrusters (45 / 35)
10 Jumping Pull-ups
400m Run
16 Thrusters (45 / 35)
16 Jumping Pull-ups
400m Run
20 Thrusters (45 / 35)
20 Jumping Pull-ups
400m Run