In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Strict Press – work to a heavy double
Fitness: 5×5 Strict Press @ 6 RPE + max bridge progression hold

Part 2 – Conditioning: “Pops”

Performance: CFNE (Rx is ON)
4 Rounds For Time

  • 15 Toes To Bar
  • 20 Burpees
  • 25 Kettlebell Swings (53/35lb)

Fitness: 4 Rounds For Time

  • 20 Abmat sit-ups
  • 15 Burpees
  • 25 Kettlebell Swings