Skill:
4x20 - Plank Shoulder Taps to opposite shoulder (
Strength:
Push Press
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x4@75%ww
1x4+AMRAP@75%ww
WOD:
4 Rounds - 2 min AMRAP
5 C2B Pull-ups / Pull-ups / Seated Pull-up / Ring Row
7 Push Press @40-50% / 2-3 UB Rds (115/95)
**REST 1 min between efforts**
Accessory Work:
For Time:
30-20-10
Wall-balls
Push-ups