Warm Up and Mobility
Strength
Strict, Push or Bench Press
50% x 4
60% x 2
75% x 2
85% x 1
95% x 1
100+ x 1
The goal is to find a heavy for the upcoming strength cycle. If you have no number to base off of, just go until failure or when form starts to break down.
3 rounds for max reps of:
1 minute of Wall Balls 20/14
1 minute of Russian KB Swings 53/35
1 minute of Box Jump Overs 24/20
1 minute of Push Presses 75/55
Rest 1 minute