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Warm-up:
100 single jump ropes
bear crawl
crab crawl
wrist mobility
3x :20 sec ring hold
3x :30 sec active pull up hold (hollow position)
elbow mobility (bar behind the head)
Warm-up Push Press
Strength:
Wendler week 2
Push-Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
Metcon:
5 cycles:
AMRAP in 3 mins of:
7 Deadlifts, 275/185lbs
14 Burpee Over bar
Rest 1 min between cycles
Restart where you left off each cycle
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