12/4

Unrated – U60

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Warm-up

8 minute AMRAP

15/12 Calorie Machine

6 Bird Dogs (each side)

9 Push press barbell

6 Strict Pull Up/Ring rows

Strength

Push Press (5×5 build throughout )

Push press is only one dip. Come from the rack, dip 4-6″ at most, and drive the bar overhead ensuring that knees, hips, arms, locked out at the top. Lift every 1:30. Start at or around 60-65%

Metcon

Metcon (Time)

4 Sets

20/15 Calorie machine

20 wall balls (20/14)

60 Double Unders (2:1 SU)