Warm Up
3 Rounds
6 Spider Lunge w/ Reach Up
6 Alt Samson Lunges
6 Alt T Push Ups
6 Squat to Bootstrappers
Gymnastic Skill (12 Min)
4 Rounds
2-3 Wall Walks
3-5 Prone PVC Dislocates
Met Con
Prep (8 Min)
Strict Press 1×5 w bar, 3×3 working up
Work
Every 4 Minutes for 20 Minutes (5 Rounds)*
4 Strict Press (~60% 1RM)**
8 DB C&J (4/Side)
12 Burpees
*Complete 4/8/12 as quickly as possible, rest remainder of 4 Minutes
**Make sure to keep Strict Presses STRICT
