11011

WarmUp
30,20,10
Air Squat
Double under

WOD
5 rounds  @135lbs (scale as needed)
1 thruster
3 push press
5 push jerk
10 knees to elbows

Cool off
Hip stretch
Sampson Stretch

Essentials day 4
Warm up
21,15,9
box jumps
sit up

Skills
Press
Push press
GHD

WOD
3-5 rounds
5 shoulder press
10 push press Keep weight for each movement increase after each round.
10 GHD back Xtn

Recovery
TBA