STRENGTH:

#push press (15 min)

Build to a 1-Rep Heavy

Followed by…

4 Sets of 6 @ 65% of the Heavy Single

BeachFit will do:

15 AMRAP

5 Ring Rows

10 Pushups

15 Plyo Squats

100m Run

WOD:

Power Outage” Part #1

In a 5:00 Window…

100 Double-Under Buy-In, (200 Singles or 2 min DU attempts)

followed by AMRAP:

12 Power Cleans (115/80)  *BeachFit will do KB Clean or DB Clean
4 Burpee Box Jump Overs (24/20)

Rest 5:00

“Power Outage” Part #2

In a 5:00 Window…

100 Double-Under Buy-In,

followed by AMRAP:

8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

“Power Outage” Part #3

In a 5:00 Window…

100 Double-Under Buy-In,

followed by AMRAP:

4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

CASHOUT:

#body armor

1-3 Giant Sets:

20 Close-Gip DB Floor Presses (Video)

40 Banded Pull-Aparts (Video)

Rest 1:00-2:00 between sets.