Warm-up:

200m Run then 3rds of:

1 Wall Walk + 30sec Nose to Wall Hold

15 Double-unders

5 Push Press

Strength:

15min to establish a 1 Rep Max Push Press

3×70%, 2×80%, 1×85%, 1×90%, 1×95%, 1×101+%

Workout of the Day:

3min Max Effort Double-unders

Rest 2min

3min Max Effort Strict Handstand Push-ups

Rest 2min

3min Max Effort Burpees Over Parallette

Rest as needed

Then complete a 500m Row for time