Strength:

Push Press 7X1

90 sec rest of the following

Do five reps at 50% or previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

WOD:

Skill Work

Complete 3 rounds of the following:

15 GHD and 15 Extensions (or reverse hypers)

30 sec. max effort airdyne

10 handstand pushups or kneeling KB presses HAP

3 skin the cats

10 muscle up progressions using rig rings

max effort kneeling vertical jump to plates.