Warm-Up
5 Rounds:
20m High Knees
20m Butt Kicker
10 Push-Ups
10 Air Squats
200m Run
Strength
Push Press
8 reps @ RPE 6
8 reps @ RPE 7×2
Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 2 sets of 8 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, dip down, maintaining an upright position, and aggressively drive with the legs and press the bar straight overhead.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
2 Rounds For Time
50 Wall Balls, 20#/14#
25 Dumbbell Power Clean and Jerk, 50#/35#
50 Calorie Row
25 GHD Sit-Ups
After each round, add 2 more Thrusters and Burpees.
Variation B:
2 Rounds For Time:
40 Jumping Squats
40 Hand Release Push-Ups
800M Run
40 V-Ups
Workout Tip
For Variation A and B make sure to choose a rep range that you can complete in 4 sets or less. Scale as needed.