25 for 25

Strength

10min EMOM

6 Alt DB Strict Press (top down)
3 Strict Pull-ups

MetCon

25min AMRAP

25 KBS 53/35
25 Box jumps 24/20
25 HSPU or DBL DB Push Press 50/35
25 Double unders
25 Walking Lunges
25 Burpees

WARMUP
4 Rounds
20s deadhang, 20s Handstand hold, 10 arm swings fwd, 10arm swings backward

MOBILITY
10 frog to hammy
10 reach and rolls
10 alternating samson stretch
10 reach throughs
20 alt sweeps

SPECIFIC WARMUP
10 Alt Top down strict press (light)
1-3 Strict Pull-ups

INTENTION
Strict Press should be heavy from round 1, pull-ups should be challenging (ie shouldn't be able to do 5 at chosen scale - add weight as needed)

metcon SPECIFIC WARMUP
5 reps of each movement @ warmup load, 3-5 reps of each at workout load

SCALES
scale load / mvmt so that you can complete each in 3 sets or less
DUs scaled to 5 attempts & 25 high jumping singles