Workout of the Day

Strength (20min):

Press

0-1 month: practice sets of 5 with weight from elements

1-6 month:
3 x 5 (add 2.5 kg from last week)

6+ month
est 1RM press
if already established perform
or 1 x 5 x 75%
1 x 5 x 80%
1 x max X 85%

then

MetCon:

Partner Wod:
16 minutes AMRAP
partner 1 – min 0-8 wall sit (knee at 90 degrees)

min 8-12

partner 2 –
AMRAP
6 HSPU
8 KB Pushpress (24/16)
10 goblet Lunge (24/16)

Post your results to the Whiteboard.