Strength / Skillwork

Push-Jerk
3×5, 3×3, 3×1
40-50-60% @ 5 reps
70-80-90% @ 3 reps

WOD

3 Rounds For Time of:
21 Burpees
15 Goblet squats
9 HSPU

Competitor: 70/55# KB
Athlete: 55/35# KB, 1-abmat HSPU
Fit: 35/20#, Shoulder Push-up