Push ups

Baby Giraffe

Skill/Strength: Strength
Shoulder Press 4-4-4-2-2
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%
2 reps @ 87.5%
2 reps @ 90%

WOD: Conditioning
2 RFT:
100 Air Squats
800m Run

Goal <15 mins

Finish: Midline Strength
5 min EMOM of:
10 Push Ups

Johnny Cash

Skill/Strength: Strength
Overhead Squat
20 mins to find 1RM

WOD: Conditioning
Cash In: 800m Run
8 Rounds of:
6 Plyo Push Ups
6 Alternating Dumbbell Snatches (50/35#)
Cash Out: 800m Run

Finish: Midline
45 Weighted Alternating Lunges
45 Weighted Alternating Step Ups

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