-Warm Up-


2 rounds


10 shoulder openers

5 Cuban presses

20 sec handstand hold

5 inchworms

10 plate hops

5 dumbell push presses


-Strength-


Strict Press

3-3-3-3-3-3

Work sets start at 55-60 %

(reset bar just below chin, do not go all the way down to shoulders)


Then


Behind the neck push press

8-8-8-8


Dumbbell chest flyes

12-12-12-12


Cash out


75 pushups

*I want big sets .. try to use a band if you have to



-WOD-


AmRaP 8


4 hang clean and jerks

30 doubles / x2 singles

20 air squats