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 5 Rounds
Push Press x 5 reps Building Weight Each Set

Ever Minute on the Minute x 3 Rounds
Push Press x 5 reps @ 60% of the top set of the previous EMOM

* Try to beat what you did last week for the 5×5, if you don’t have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

10 Rounds For Time

COMPETITIVE

20 Double Unders
10 Push-ups
5 Strict Pull-ups

PERFORMANCE

20 Double Unders (Count Misses)
10 Elevated Push-ups
5 Strict Banded Pull-ups

LIFESTYLE

20 Single Unders
10 Elevated Push-ups or DB Bench Press
5 Ring Rows