THOSE BURPEES WERE FUN...Said no one ever.

Mobility: (Click link)

Are your shoulders tight?

Warm-up (MetCon):  

7/5 Burpees Every 30 seconds for 10 minutes. (140/100 total)

Strength: Push Press (5-3-1)

(Rest 2-3 minutes between sets)

-Find 5RM, 3RM, then 1RM

-progressively RAMP up 

(ex. 135x5, 155x5, 175x5 (5RM), 185x3, 195x3, 205x3 (3RM), 215x1, 220x1, 225x1 (1RM)

MetCon: EMOM for 10 minutes

Odd: 10 Back Squats (185/135)
Even: 15 Toes 2 Bar (Sub 15 Knees 2 Elbows)

Cash out (Midline): 5 sets: not for time of,

20 Abmat Situps
20 GHD Hip Extensions