A)Build to 80% of your push press quickly

 

B) EMOM x 15 min (5 sets)

1: Push press x 2 reps (build from 80% to at or near a 2RM)

2: Build to a heavy weighted pull-up over sets of 3-2-2-1-1

OR perform 6-8 bent over BB rows if still working on your first pull-up

3: 10 DB deadlifts @ 20X1

 

C) AMRAP in 6 minutes of:

– 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

– 8 Strict Supinated-Grip Pull-Ups

Rest 2 minutes, and then…

 

AMRAP in 6 minutes of:

– 12 Ring Dips

– 15 Box Jump-Overs (24″/20″)

Rest 2 minutes, and then…

 

AMRAP in 6 minutes of:

– Row for calories