A) 1 mile run warmup
B) 10 minute alt. Murph Prep EMOM:
1) 8-15 pushups (Rx+: hands on dbs, chest touches ground)
2) 8-15 kipping pull-ups
*Choose a number for each movement and try to stick with it for all 5 rounds
C) Every 2:30 minutes for 4 rounds:
6 push press from the rack
Superset with 50-60 double unders or 30-45 seconds DU practice
*Start around 80-85% of your 1RM strict press and build in weight as form allows (aka no re-dipping)
