Thursday Jam

Strength
a.1: Push Press (3x5)
*Work up to a heavy set of 5 (3 total heavyish sets) *Don’t rest bar in front rack between reps *Use slightly more load then last week *Perform another 3 x 5 @90% of the weight just used on your heaviest set
A.2: Barbell Inverted Row (3x10 tempo 20X0)
*Add loaded vest if able RX+ - Perform another 3 x 12 slightly easier weight than prior sets
Metcon (AMRAP - Rounds and Reps)
Partner Workout: 16 minute AMRAP 75 double unders 50 russian kettlebell swings 25 calorie bike *Only 1 partner works at a time
Extra Work
a: 1 and 1/2 Chest to bar pull-up (3x3-5 reps)
*Load if able *Unload with feet on box or band *Maintain hollow position throughout *STRICT
b: DB Strict Press (3x8 tempo 20X0)
*don't forget the 2 second lower
c: Dumbbell External Rotation (3x8 tempo 20X0)
*side lying