For strength, warm up to a heavy weight for front squats and use that same weight for all sets.  For perfect push-ups, find a progression where you can maintain a perfectly plank body – to scale this you may need to use a box or bench to elevate your upper body.  For the metcon, you’ll row 1k then do 3 rounds of 10 push presses and 10 front rack lunges.  The goal is to row at an intensity so that you can come off and start your push presses right away.


Alternating EMOM for 5 rounds:

1) 5 heavy front squats

2) 10 perfect push-ups


For time:

1k row, then 3 rounds of:

10 push presses (115/75)

10 front rack lunges (5L/5R 115/75)