5 rounds for time:
25 push presses (55/75 lb)
50 double-unders

TIMECAP: 11:00

DYNAMIC WARM-UP | 10:00
3 set:
:50 wall sit
:10 rest
:50 single-unders
:10 rest

:20 pvc pass through
:10 rest
:20 wall walk hold
:10 rest

PUSH PRESS PROGRESSION | 8:00
Strict press
Dip and hold
Dip drive slowly
Dip drive fast
Dip drive fast Don’t pause at the bottom of the dip.
Push press Lockout your legs and hips before pressing.

PRE-WORKOUT STRENGTH | 15:00

EMOM 8:
3 heavy push press

COOLDOWN STRETCH | 6:00
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift