STRENGTH/SKILL

5 Rounds:

1. 2 Push Press + 2 Push Jerk
- Build weight

F: Using 2DB, 6 Push Press w/1 second pause in dip [for positioning]

P/S: build to tough set, from a rack

2. Pistol Practice

F: KB Box Step up, 5 each leg

P: Pistol, 5 each leg

S: Weighted Pistol, 5 each leg

WOD

"Force - Part 1"

7 min AMRAP; rest 3 min, repeat;
**score each AMRAP individually**
*goal is similar scores*

100 m Run
10 total 1DB/KB Shoulder to overhead [alt arms as needed]
10 Walking Lunge

F: Run + Walking Lunge + 10 light DB Push Press

P: 50/35# 1DB + 1DB Front Rack Lunge

S: 70/50# 1DB + Single Arm OH Walking Lunge

"Force - Part 2"

7 min AMRAP
**score each AMRAP individually**
*goal is similar scores*

100 m Run
10 total 1DB/KB Shoulder to overhead [alt arms as needed]
10 Walking Lunge

F: Run + Walking Lunge + 10 light DB Push Press

P: 50/35# 1DB + 1DB Front Rack Lunge

S: 70/50# 1DB + Single Arm OH Walking Lunge