Skill:
4x - 40 sec Work / 20 sec Rest - Partner Armadillo Drill
Strength:
2x - 7x Tempo Push Press @ bar weight
Push Press
**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**
1x3@70%ww
1x3@80%ww
1x3++Amrap@90%ww
WOD:
For Time - 20 min CAP
800m Run
30 Box Jumps 24/20
30 Shoulder to Overhead @ 45-55%
400m Run
20 Box Jumps
20 Shoulder to Overhead
200m Run
10 Box Jumps
10 Shoulder to Overhead