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Warm-up
AMRAP 90s
10 Good Mornings
AMRAP Scap Push Ups in the Remaining Time
Rest 30s
AMRAP 90s
10 Strict Press
Wall Sit in the remaining time
Rest 30s
AMRAP 90s
10 Weighted Step Ups
Handstand|Wall Plank or Push Up Hold in the remaining time
Rest 30s
AMRAP 90s
10 Push Press
Stiff Legged Deadlifts in the remaining time
Strength
EMOM10
Tempo Deadlift
2 Reps
3-1-X-1
Explode up, 1 Second Pause at the Top, 3 Second Negative, 1 Second Pause at the bottom
WOD
5 – 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 1 Minute Between Rounds
♀ 35-lb. DBs ♂ 50-lb. DBs*
*Sub a 95|65lb barbell
Level 2- 40|25, 75|50lb barbell
Level 1 -30|15, 65|35lb barbell
*if using 135|95 perform 12 Step Ups, 115|80 perform 16 Step Ups