-Warm Up-


2 rounds

1 min bike

5 double dumbell push press with 2 sec pause at the top

10 median nerve floss

20 plate hops

5 lateral step ups


-Strength-


Push press (WK 3 of 4)


Complete a few warm up sets, and then:


75% x 5

85% x 3

95% x Max reps



-WOD-


For time : 


15/10 cals bike

15 box jumps overs

15 DB push Press 50/35 ( each hand )

15/10 cals bike


Rest 5 minutes then repeat


Rest 5 minutes and repeat again