Warm Up:
3 sets:
:20 on/:10 rest
PVC pass throughs
Mountain climbers
Piked push-ups
Jumping squats
Barbell Warm-Up:
2 sets:
15 romanian deadlifts
15 bent over rows
15 shoulder press
– Use an empty barbell
Skill Work:
On a 8:00 clock for load:
Build to a 2-rep push press from the floor
WOD:
AMRAP 10:
5 push presses (95/135 lb)
3 L pull-ups
Intermediate:
AMRAP 10:
5 push presses (65/95 lb)
3 strict pull-ups
Beginner:
AMRAP 10:
5 push presses (35/45 lb)
3 banded pull-ups
HOME WOD:
Equipment:
AMRAP 10:
5 DB push presses
:20 L-sit hold
Bodyweight:
AMRAP 10:
5 kipping handstand push-ups
:20 L-sit hold
Movement scaling options:
Push press: load, DB push press, single-arm DB options, shoulder press
L pull-up: banded L pull-up, tuck pull-up, strict pull-up, banded strict pull-up
Limited equipment:
AMRAP 10:
5 DB push presses
:15 L-sit hold on floor
Cool down / Post-Workout Skill Work:
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts