12/26/16-1/1/17: Short+Strict Press

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min Not For Reps

10 Sec. Bottom of Wall Ball Hold

10 Sec. Overhead Wall Ball Hold

10 Sec. Rope Climb Hold*

5 Wall Balls (20/14)

5 Jumping Wall Balls (20/14)

1 Rope Climb

1 Strict Press @ 50%

*Set foothold as close to hand hold as possible and hold

Short Conditioning

10 Min AMRAP

15 Wall Balls (20/14)

1 Rope Climb (15 ft)

Strict Press

10 Min EMOM

3 Strict Presses @ 70%

Accessory/Cool Down

8 Min EMOM

Odd: 5 Inverted Pike Pulls on Rings*

Even: 15 Sec. Overhead Squat Hold @ 50%

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

*Hang upside down in a pike position.  With back of legs facing the sky, pull rings as close to arm pits as possible to complete a rep.