Strength: Push Press (5-3-1) @ 75%, 85%, 95% of 1RM.
Metcon:
For time…
1K Row,
20 wall balls (14/20),
30 pull-ups,
40 med ball lunges (14/20),
50 double unders/150 singles.
ON-RAMP
Skills:
Push Press, KB swings, Slam Balls.
Metcon:
10 minute Amrap of…
10 Slam Balls,
10 KB Swings,
10 push press,