Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
Med Ball Push Press

Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 6 rounds

Strict Press x 1 reps building weight each set

* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test

WOD

21-15-6
In teams of 2 sync all moves for time

COMPETITIVE

Deadlifts (185 / 130)
Wall Balls (20 / 14)
Wall Ball Sit-ups (20 / 14)

PERFORMANCE

Deadlifts (145 / 100)
Wall Balls (14 / 10)
Wall Ball Sit-ups (14 / 10)

LIFESTYLE

Deadlifts
Wall Balls
Sit-ups

* 1 criss cross skip is a single under followed by a cross armed single under unbroken.