PUSH PRESS 1RM

A) Strength:

1) Push Press - 20:00 to find 1RM:

- Take 8-10 sets to build to a max
- Rest 2:00 between heavier sets

Beginner (5 x 5), adding weight if form permits.

B) WOD:

Every 4:00 x 5:

7 Burpee Pull-ups (S = Regular Burpees, Squat Thrusts)
15 Toes-to-Bar (S = Hanging Knee Raises, Abmat Sit-ups)
20 DB Renegade Rows* (total)
30 Double Unders (S = 30 DU Attempts, Single Unders)

*Athlete Choice of DB weight

Score = Fastest Split

Rx+ = 5/3 Burpee Ring Muscle-ups

C) Extra Credit:

Upper Body Giant Set:

1a) Seated Incline DB Curls (3 x 8-10). No rest.
1b) Prone Cobra Raises - external rotation - (3 x 10-15). No rest.
1c) Prone Lateral Raises - pronated grip - (3 x 10-15). Rest 60s.