Strength:

3X Max Effort Deficit Push-ups. Rest 2 minutes between sets.

 

Metcon:

For time:

40-30-20-10: Goblet Lunges (35/53),

5-10-15-20: Hang Power Snatch (45/75).

*Alt. between movements:  Reminder: Please do not drop empty barbells or barbells loaded with only 10 lb or 15 lb plates. Both practices cause damage to equipment.

 

On-Ramp

Skills: Push Press, V-ups, Slam Balls.

3 Rounds for time:

5 Push Press,

10 V-ups,

20 Slam Balls.