RX

1. Warm-Up
Row 250m
15 Push Ups
15 PVC Dislocates
15 Push Ups
Row 250m

2. Push Press
3-3-3 at 70-80%
2-2 at 80-90%
1 at 90%+

3. 5 Rounds
:30 Max Box Jumps 20/16″
:30 Rest
:30 Max Pull Ups (RX+, CTB)
:30 Rest

SCALED

1. Warm-Up
Row 250m
15 Push Ups
15 PVC Dislocates
15 Push Ups
Row 250m

2. Skill: Push Press

3. 5 Rounds
:30 Max Step-ups
:30 Rest
:30 Max Ring Rows
:30 Rest

1. Warm-up
4 Slow Rounds
50 Double Unders
20 OH Walking Lunge Steps w/ Empty Bar

2. Side Work
7x1 Box Jump @90% or more of 1RM