Push Press

30min You go, I go

• 1 Round of DT. (110/85)
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Press

For Time

• 21-15-9 cal
  • air runner
• 15-9-3
  • Squat Clean (135/95)
• Rest 5 minutes
• 21-15-9
  • air runner
• 15-9-3
  • Push Press (135/95)

6 rds For Time

• 12 cal Ski-Erg
• 9 Hang Cleans (135/95)
• 6 push press
• 3 pull-ups

4 rounds for time

• 400m Run
• 30 push press (65/45)
• 20 cal Row/Ski

Ski 2 rounds and Row 2 rounds

12 min warm-up

• 3 – 10 presses – push press ( bar to workload)
• 3 – 10 toe touches to workload swings
• Calf Stretches, jumps, to box jumps or step-ups

20min AMRAP

• 10 Push Press (115/75)
• 10 Kettlebell Swings (53/35)
• 10 box jumps/step-ups (24/20)

10 min Cool Down

• 5 x training bar presses
• 10 toe touches
• 1 mInute of walking

12 min Warm-up

• 5 cal AB Warm-Up Paces
• 3 hang clean. (45/35 -> workout weight)
• 3 front squats.
• 3 presses

20-min AMRAP

• 12/10 cal Assault bike
• 3 Squat Cleans. (135/95)
• 3 Push Press

10 min Recovery

• 4 cal Assault Bike (between a 30 – 50 rpm pace)
• 3 training bar back squat
• 3 training bar strict press

20 Minute Alt EMOM

• Min 1 – 12 x Front Squat
• Min 2 – 12 x Push Press
• Min 3 – 12 x Thruster
• Min 4 – 200m Run
• Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

For Time

• 90 Wall Balls (20/14)
• 60 DB Push Press (50/35)
• 30 DB Front Rack Squats

Metcon

For Time: 3 Rounds

• 30 Cal Assault Bike or 40 cal C2 Bike
• 10 DB Deadlifts (you pick the weight)
• 5 DB Push Presses

Metcon

For Time

21, 15, 9

• Assault Bike Cals
• Push Press (95/65)

Rest 3:00 minutes

15, 12, 9

• Assault Bike Cals
• Push Press (95/65)