Warmup
3 Rounds of:
Praying Goblet Squat x 1 min
Sit-ups x 1 min
Halo x 1 min
Strength
Push-up Program - 6-7 Sets % of your MAX
Set 1 - 70%
Set 2 - 60%
Set 3 - 50%
Set 4 - 40%
Set 5 - 30%
Set 6 - 20%
Set 7 - 10%
If your MAX is above 30 start at Set 2 Repeat 5 x per weekWOD
Partner 20min EMOM
Partner 1 - 10 Swings & 3 Burpees
Partner 2 - Dead hang on the bar
Repeat 🙂