Friday

Warm Up
4 minutes of row, bike or jump rope
Samson Stretch
KB Swings (x20)
Air Squats (x20)
Toe Touches (x20)
Spiderman Walks
Frankenstein Walks
Hollow Rocks
Burpee Complex

Skill Work
Push Jerk
Push Press
Front Rack Lunges

Strength
EMOM 12 minutes of:

Minute 1: 3 Push Jerks (70-75%)
Miunte 2: 8 Calorie Row

*Build up to a heavy 3 reps.  Barbell is taken off the rack.

WOD
7 rounds of:

10 Push Press (95/65)
10 Front Rack Lunges (95/65)
10 Hand Release Push Ups
30 Double Under’s (modification: 70 single unders)

*21 minute cap

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