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Warm Up
4 Rounds
4 Pillar to Plank
4 Alt T Push Ups
4 Spider Lunge w/ reach up
4 Squat to bootstrappers

Strength
Push Press (25 min)
Prep: 1×10 Strict Press w/ bar, 4×3 working up
Work: 6×5 at same weight
Follow each set with both:
5 clapping push ups (scale to explosive push ups on box)
10 Supinated Grip Band Pull aparts

Met Con (12 Min Cap)
12 Single Arm DB Push Press (L)
3 Burpees
12 Single Arm DB Push Press (R)
3 Burpees
9 Single Arm DB Push Press (L)
6 Burpees
9 Single Arm DB Push Press (R)
6 Burpees
6 Single Arm DB Push Press (L)
9 Burpees
6 Single Arm DB Push Press (R)
9 Burpees
3 Single Arm DB Push Press (L)
12 Burpees
3 Single Arm DB Push Press (R)
12 Burpees

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