A1) Tempo Push Press (41X1) 5x3
*Start at 60% of 1RM Push Press and work up
**4 second descent, 1 second pause at bottom, 1 second pause at top
A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10
A3) Landmine Oblique Rotations 5x10
B) AMRAP 10
30 Double Unders or 60 Single Unders
20 KB Swings
10 HSPU, Ring Dips or Pushups
T1- Scale as needed
T2- 53/35
T3- 53/35 and Ring Dips
T4- 70/53 and HSPU
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
Banded Foam Roller Pass Thru (against the wall) x20
Foam Roll T-Spine/Lats 2:00
Cat/Cow x 20