Hard Press(ed) to (Push) Press

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
2 Wall Walks w/ 4 hip taps on each
2 Rope Walks
12/9 Cal Bike

B. 5 x 1 Soft Kick Ups to Wall (try to kick to free standing)
C. 5 x 1 Wall Pull-off (use hands to 'pull' yourself off wall in HS)
D. 3 x 1 Rope Climb (goal is to learn jump height and first pull height for 2 pull ascent)

E. 3 Rounds, each for time
2 x 10m HS Walk (scale to distance that takes less than 1min to complete)
3 Rope Climbs
15 kHSPU
*rest as needed between rounds

F. E3M12M
5 DB DBL Bench Press (as heavy as possible)
5 False Grip Strict Pull-ups

G. E5M15M
30/22 Calorie ALL OUT Assault Bike Sprint
easy spin w/ remaining time

MetCon

Class

6min to work to 1RM Strict Press (from the floor)
then E2M6M - ME UB set of Push Press @ SP max

5 Rounds for time:
3 Power Cleans 185/125 (Rx+ = 205/145)
15 Pull-ups (Rx+ = 7/5 Bar Muscle Ups)
45 Double Unders