Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1
50-65-80% @ 3 reps
90-95-97-100+% @ 1 rep

WOD

HAPPY BIRTHDAY ETHAN BOGGS!
Chipper [w/ EMOTM interruption] (29:00 CAP)
– When the clock beeps do 5 / 3 Burpees, starting at the 1:00 mark –
29 SB Lunges (any carry)
29 C2B Pull-ups
29 Box Jumps
29 Handstand Push-ups
29 KB Squats

Rx+: 50/30# SB, 30/24″, 70/55# 5 burpees per beep
Rx: 30/20# SB, Pull-ups, 24/20″ 1 abmat HSPU, 55/35# KB, 3 burpees per beep.
[Add each missed rep as :01 if you do not beat the cap.]

Elements

4 Rounds of:
30 Lunges
15 Leg-Lifts
15 Push-ups
10 Calorie Row