Warmup: ROM, dynamic stretches, 20 push ups, Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 5 Rounds for Time 8 Double KB Push Press 8 Bent Over Row 8 inchworms with push-up 2 min jump rope Cooldown: Roll more »

Warmup:  ROM, 20 push ups, 20 dips, 20 squats Strength:  Bench Press WU: 5/5/3 @ 40/50/60% 1Rm Work: 5/5/5+ @ 65/75/85% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Deficit Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch