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,