DYNAMIC WARM-UP
1 set:
:50 wall sit
:10 rest
: 40 single-unders
:10 rest
:30 alternating back-rack elbow rotations
:10 rest
:20 wall walk hold
:10 rest

2 sets:
:50 wall sit
:10 rest
:40 double-unders
:10 rest
:30 alternating front-rack elbow rotations
:10 rest
:20 wall walk hold
:10 rest

PUSH PRESS PROGRESSION
Strict press Set-up. Feet in a shoulder-width stance, bar racked on the collarbone, elbows placed in front of the bar.
Dip and hold Shoulders stacked over the hips and heels.
Dip & drive slowly Shoulders stacked over the hips and heels.
Dip & drive fast Shoulders stacked over the hips and heels.
Dip & drive fast Don't pause at the bottom of the dip.
Push press Lockout your legs and hips before pressing.

RX

5 rounds for time:
25 push presses (55/75 lb)
50 double-unders

INTERMEDIATE

5 rounds for time:
25 push presses (55/75 lb)
50 double-unders

BEGINNER

5 rounds for time:
15 push presses (35/45 lb)
50 single-unders

Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift