WARM-UP:

:20 Drills X 2
Jumping jacks
Lunges
Bar hang
Handstand hold/walk
Lunge to instep
Push-ups

20 Pelvic raises
15 Single leg raises (each)
20 Kicks on the ground
20 Scorpions
20 Push-ups

SKILL:

1 Rep max Push Press

Build to a heavy weight in 8:00

(Rest 2:00 – deload)

5:00 EMOM
1 Set ME of PP at 75% of above weight, each minute

WOD:

50 Wall balls *20/14)

Then

5 Rounds for time:
10 Russian sit-ups (5 each arm)
15 Lift hand push-ups
20 KBS (20/12)