RX

Strength/Skill

Strict press:
De-load:
 1×5 @ 50 %
1×5 @ 60 %
1×5 @ 70 %

HSPU:
3 x 5 Wall walks
3 x 10 HRPU
3 x 15 DB Standing strict press (Try and Build)

Workout

In a 3 min AMRAP:
9 DB Deadlifts
8 Burpees over DB
7 DB Thrusters
Rest 1 minute
X 4

 

METCON

Workout

30 min AMRAP:
40 KB Swings
30 Air Squats
20 Mountain Climbers
10 Burpees
20 Squat Thrusts
30 KB SDHP
40 Walking Lunges

 

MAINTAIN

Workout

Deadlift
12 min to build weight up to 1RM

EMOM 12
1st 16 KB SDHP
2nd 14 KB Goblet Reverse lunge
3rd Max Burpees Over KB
4th Rest