Move

1) Push Press: Building
3-3-3-2-2-2-1-1-1

2) AMRAP 20
1 Sit to Stand Rope Climb
10 Cal Bike
5 Push Ups
Rest 1 Minute

Train

1) Push Press

Set 1: 3 @ 70%
Set 2: 2 @ 76%
Set 3: 1 @ 82%
Set 4: 3 @ 73%
Set 5: 2 @ 79%
Set 6: 1 @ 85%
Set 7: 3 @ 76%
Set 8 : 2 @ 82%
Set 9: 1 @ 88%

2) Moore

AMRAP 20
1 Rope Climb (15’)
25/20 Cal Bike
Max Unbroken Handstand Push Ups

Stimulus

1) You will be working through 3 waves of push presses. These should not be failure reps, but will be working to a challenging weight. Rest 2-3 minutes between sets.

2) The goal is to accumulate as many HSPU reps as you can. Rounds will likely take around 3minutes to complete, giving you around 6-7 opportunities for HSPU. Aim to practice a challenging movement for the HSPU.

Extra Credit

3 Rounds:
10 DB Front Raises
10 DB Side Raises
10 Reverse Flys
Rest 1 Minute