Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Strict 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 4 reps building weight each set

Every 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

For Time, in Pairs

COMPETITIVE

200 Wall Balls Switching Every 45 seconds

Partner A: Chips Away Wall Balls (20/14)
Partner B: Sandbag Hold (150/100)

PERFORMANCE

200 Wall Balls Switching Every 45 seconds

Partner A: Chips Away Wall Balls (14/10)
Partner B: Sandbag Hold (100/50)

LIFESTYLE

200 Wall Balls Switching Every 45 seconds

Partner A: Chips Away Wall Balls
Partner B: Sandbag Hold