SPEED PUSH PRESS & AMRAP 15

A) Strength:

1) EMOM 6:
3 Speed Push Press @ 70-75% of Push Press 1RM from 4/24
- Reset on each rep

2) Every 45s x 6:
Odd - 10-15s L-Sit Hold
Even - 10-20s Handstand Hold

B) WOD:

AMRAP 15:

12 Shoulder to Overhead (Rx = 155/105, S = 135/95, 115/75, 95/65)
21/18 Calorie Bike*
50 Double Unders (S = 60s DU Attempts, 30 Single Unders)

*If needed, sub (30/25) Cal Row or 400 Meter Run

C) Extra Credit:

Triceps + Biceps + Core

3 Rounds of:

1a) 12-15 Double Band Bent-over Pushdowns. No rest
1b) 10-12 Barbell Curls w/ shoulder raise. No rest.
1c) 8 Single Leg Pallof Press each side. Rest 60s.