Warmup
5 x 5 DL
10min EMOM
10 Swings - Odd
15 Swings - Even
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
EMOM for as long is Possible:
4 Swings
4 Burpee Box Jumps
Add 1 rep to each movement every round 15 min time cap