Monday
Warmup-Front Rack Drills/Band Pullaparts/PVC Drills
then, 3 RNFT
10 Light KB Swings
30 Double Unders
10 Push Press
*Start with Light KB and Barbell and increase weight some each round
A) Push Press 5RM
*15 mins
then, 3×5 @90%5RM
B) EMOM 16
Min 1- 10 S2O (135/95) OR (CF217 Open Tester weight)
Min 2- 10 Bar Over Burpees
Min 3- 10 KB Swings (70/53) or go a size up from your normal wieght
Min 4- 25-50 Double Unders