Warm Up
3 Rounds
12 Push Up Plus
12 Scapular Row (Ring)
12 Rower Sit Up
Then,
Push Press Practice
Skill/Strength
EMOM 12'
1. 6 Push Press @50%
2. 6~8 Barbell Rollout
3. 6~10 Barbell Bent Over Row
Conditioning
2 Rounds
AMRAP 5'
8 Push Press @40/30
12 Wall Ball @20/14
24 Double Under
Rest 2'
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