WARM UP – MOBILITY

3 rounds: (9 round tabata clock)

20s Single or Double-under skipping

10s rest

20s Plate ground to overhead

10s rest

20s Burpee to plate

10s rest

Banded overhead / lat / pec stretch

Review & warm-up shoulder press + push press w/ empty barbell

WOD A

20 min running clock:

15 mins to build to a heavy 5 or new 5RM shoulder press, then:

At 17 & 20 min: Max rep Push Press (at your 5RM shoulder press weight)

SHOULDER PRESS X 5

2X MAX REPS PUSH PRESS @ 5RM SHOULDER PRESS WEIGHT

2 sets of max effort push press sets at established 5RM shoulder press weight

Combine number of reps from both sets

WOD B

100 PUSH-UPS FOR TIME*

Complete for time: 100/80 Push-ups @ 10X1* (you must pause for 1-second at the top of each push-up)

*Every time you break a set of push-ups, perform 40 Double-unders (30-45s max)

Scale push-up volume / DU penalty as needed: Eg: 70 push-up / 25 DU’s

Choose a push-up progression where 15+ are doable on the first set or 2.

12 min time cap

ACCESSORY

3-4 sets: rest as needed

8-10 Barbell bicep curls @3,0,X,0

12-15 Rear delt flys

45-60s GHD paddling w/ dowel or wt. dowel (or static GHD hollow hold)

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