For Strength today, we’ll be working on push press. Complete 2 sets of 5 increasing the load if needed. Then complete 2 sets of 3 with heavier weight in the same fashion. A good place to start if you have a true 1RM for your push press, is around 70-75% for your sets of 5 and 80% for your sets of 3.

Conditioning starts as an alternating EMOM, and ends as an AMRAP.  After the ninth round of the EMOM the 4 minute AMRAP will begin.  You’re result will be how you scaled the EMOM (reps, weight etc) + your total reps from the AMRAP.  For example ; Rx + 110.

Strength

Push Press
5-5,3-3

Conditioning

Alt EMOM for 9 minutes
A – 10 Burpees
B – 15 Wall Balls
C – 30 Double Unders

At 9:00 on the clock begin
AMRAP in 4 minutes

10 burpees
15 Wall Balls
30 Double Unders