Skill

EMOM for 10 minutes
3 push press

Work up in weight or choose one weight across all ten rounds for a set of three push presses. Focus on a vertical dip and drive and be sure to squeeze your quads as you drive the bar overhead to avoid accidentally dropping under and doing a push jerk.

Workout of the Day

AMRAP in 12 minutes
10 push-ups
10 front squats


Do your best to perform your push-ups as strict as possible and to a repeatable, full range of motion. That means your chest hits the deck and your elbows are at full extension for every rep. Scaling options include raising the floor (hands on a box) or by performing them for your knees. When it comes to front squats we’re looking for your hip crease to be below the top of the knee at the bottom of the squat and your hips fully upen at the top.

standard: 95/65 lb
rx: 115/85 lb
sport: 155/105 lb, 5 strict HSPU