Happy B-day Sam C.
STRENGTH
5-5-5 Strict Press
3-3-3 Push Press
1-1-1 Push Jerk (no split)
Add weight each set. You should start the next movement with the load you lifted on the previous movement.
WOD
8 min AMRAP
10 Push Ups (games)
20 DU’s (50 singles)
2 Wall Climbs
rest 2 min
Go up the ladder as far as possible in 8 min of:
1,2,3,4… KBS
1,2,3,4… Goblet Squat
rest 2 min
AFTER PARTY
5 min of Plank Hold
