Warm up
4 rounds
1 minutes bike
5 strict press
5 push press
5 push jerks
10 empty bar deadlifts

Strength
12 minutes Emom (4 rounds) *try to increase weight each round
Minute 1- 2 strict press
Minute 2- 4 push press
Minute 3- 6 push jerk

*take 10 minutes to practice wall ball lunges *as in the video below* and work up to your working weight for deadlifts

Wod
5 Rounds for time
14 Wall alternating lunge wall ball lunge shots 20/14
10 Deadlifts 225/155
***Coaches notes. If you are fighting these wall ball lunges, drop the wall ball weight or sub out regular wall balls. Pick a weight on you deadlift where you fighting to go unbroken every round. 10 minute range is what we are looking for