Warm Up:
1 set
10 scap pull-ups
:20 partial wall-walk hold
1 set
10 kip swings
3 wall walks
1 set
5 kip swings
5 kips
3 wall walks
Specific Warm-Up:
4 sets:
5 push presses (increasing load)
WOD:
For load:
Push press
7 sets x 3 reps
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Push Press: load, DB options
Alternate Workout:
5 sets for reps:
AMRAP DB strict presses
AMRAP DB push presses
Complete both AMRAPs back-to-back and unbroken.
Skill Work:
5 sets:
:30 hand release push-ups
:30 ring support hold
Recovery:
3 sets:
:30 supine snow angel stretch
:30 prone snow angel stretch