Just Keep Going

Strength

Optional Cash In:

Cash In: 10min pistol practice

10min EMOM
odds: 30s AMRAP Strict Press 95/65
evens: 5 Strict Pull-ups

MetCon

20min AMRAP

15 Shoulder to Overhead 115/75
12 Box Jumps 24/20
9 T2B

Cash out: 3min bottom of squat hold

WARMUP
3 Rounds: 15 KBS, 12 Step-ups (progress to box jumps for round 3), 9 Push-ups (Burpees last round)

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchworm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
10 strict press empty bar
3 strict pull-ups (or 2 3s negatives)
5 strict press @ workout load + 3 strict pull ups (or 2 negatives)

INTENTION
Shoudler strength endurance & Strict Pulling Strength
Should be able to do @ least 10 at chosen weight

metcon SPECIFIC WARMUP
2 rounds
3 push press + 2 push jerks
5 box jumps
3 toes to bar

INTENTION
Classic CF triplet (bb, cardio, gymnastics)
Should be able to keep moving over 20min
STOH & T2B in 2 sets or less

SCALES
load for BB
box height
T2B > T2A > Hanging Knee Raises > MB Sit-ups