Push it

Warm-Up: 

Blackburn (Y-W-T-I) 3 x 15s each

-then: 2 Rounds of

250m Row
15 Russian KB Swings (70/53)
Handstand Hold x 30s

A.) MetCon: EMOM for 20 Minutes

Even: 10 Push Press (115/75)
Odd: 12 KB Swings (53/35)

B.) AMRAP (Partners): 7 Minutes of,

Shuttle Run or Prowler/Plate Push

-Rest 1 minute-

1 Minute of Max Push-ups
1 Minute of Max Air Squats

C.) 3 Sets of,

Chinese Plank x 45s
- rest 30s
Hip Extension x 20 (BW)
- rest 60s