Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Band Overhead Press

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

Strength

Push Press

Every 3 minutes on the minute x 8 rounds

Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep

* This is a 1 rep max test, have fun be safe.

WOD

For Time, in Pairs

COMPETITIVE

20 Sync Burpee Box Jumps

* Rest 2 minutes

Split Reps in a Weighted Vest (20/10), 22-18-14-10-6-2

Pull-up
Box Jumps

PERFORMANCE

20 Sync Burpee Box Jumps or Step-up

* Rest 2 minutes

Split Reps, 22-18-14-10-6-2

Jumping Pull-up
Box Jumps or Step-ups

LIFESTYLE

20 Sync No Push-up Burpee Box Step-up

* Rest 2 minutes

Split Reps, 22-18-14-10-6-2

Ring Rows
Box Step-ups