Warm Up
AMRAP 7 min
Run 400m
30 Jumping Lunges
20 Scap Pull Ups
10 BBJO or Step ups
:10 Review
Strict Press
Brace core before removing barbell from rack
Step back and press (keeping bar close to body)
Less time under tension the better
:15 Strength
Strict Press
5-5-5-5-5
All sets 70-80%
Rest 2-3 minutes between sets


TIPS FOR WOD:
C2B Pull Ups
When pushing away from the bar try to spot your toes in periphery Grip >> Wrist stacked over elbow when chest is to the bar
Top of the pull up will be done “behind the bar “

:35 WOD
AMRAP 3 Minutes
10 Chest to Bar Pullups
15 Burpee Box Jump Overs 24″/20″
Max Chest to Bar Pullups
Rest 5:00
AMRAP 3 Minutes
15 Burpee Box Jump Overs 24″/20″
10 Chest to Bar Pullups
Max Burpee Box Jump Overs 24″/20″
Target Score: A minimum of 1 Minute on the Max Rep Portion Score is total reps of both Max movements


:55 Cool Down
Down Dog (flat feet stretching achilles and calves)
Childs pose/ Puppy dog