Shoot for the moon. Even if you miss it you will land among the stars

Strength Push Press-

Every 2 Minutes x 2 Sets

Minute 0: 50% x 5

Minute 2: 60% x 3


Every 3 Minutes x 5 Sets

Minute 4: 70% x 3

Minute 7: 75% x 3

Mintues 10, 13, 16, 19: 80% x 3 (4 sets) Metcon Time goal here is about 10-12 minutes. I want you to scale down to a place you can do each set in one to two sets. I want upper body density on this one. This is practice for some of the shoulder intensive work coming for the open in push/pull format. Metcon (Time) For Time:

27-24-21-18

Calorie Row

Handstand Push-ups Extra Work A.1: Strict Pull-up (2x12; 20X2 Tempo) rest 60 seconds A.2: Bent Over Row (2x12; 20X2 Tempo) #workoutoftheday