WARM-UP
3 rounds
20 Plate Hops
10 Box Step Ups
10 Plate Ground to Overhead
5 Push-Up to Pike
Into…
2 ROUNDS
7 Box Jumps
10 Elbow Punches
5 Push Press
5 Front Squat
STRENGTH
Strict Press
1×3 @ 70% +5-10#
1×3 @ 80% +5-10#
1×3 @ 90% +5-10#
*Based off of 90% of Heavy 1-rep
WOD
3 ROUNDS FOR TIME
21 Thruster (95/65)|(65/45)
21 Box Jumps (24/20)
Optional COOL DOWN
1:00 Elbow to Instep (R)
1:00 Pidgeon Pose (R)
1:00 Samson Stretch (R)
1:00 Elbow to Instep (L)
1:00 Pidgeon Pose (L)
1:00 Samson Stretch (L)
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