Warm-Up
2 Rounds, 30 second stations
single under
1 Leg Jump (left)
1 leg Jump (right)
then…
Every 3 Minutes for 4 Rounds
12 Reverse Laying Fly
12 Single Arm High Pull (each side
7 Pull Up negatives (5 second descent)

SKILLS
10 Minutes to work up to…
Heavy strict press From the Floor
EMOM for 9 Rounds
1-3: 5 Press (60%)
4-6: 5 Push Press (70%)
7-9: 5 Shoulder to overhead (80%)

Conditioning
15 Minute AMRAP
ME Double Under
ME Hang Power Clean (135/95)
ME Push-Up
Rest as needed

Accessory
4x10 Bicep curl