Strength/Skill
- Push Press
- 50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
- Go off of 3 rep max + 5lbs
- Perform 15 Band Pull Aparts after first 4 sets
WOD
- “Scuffle Gone Askew”
- 3 x 4 minute rounds consisting of 1 minute at each station:
- 1) Deadlifts (135)(93)
- 2) Wall Balls
- 3) Burpees
- 4) Rest
CROSSFITNESS @ 6pm
Strength
- EMOTM for 10 minutes:
- 5 DB Push press
- 5 Box Jumps
Conditioning
- 3 x 4 minute rounds consisting of 1 minute at each station:
- 1) MB Clean to Shoulder
- 2) Barbell King Squats
- 3) Burpees
- 4) Rest
