Not-So-Close Partner WODAMRAP 2430 Box Jump Overs 24″/20″40 Dual Russian KBS 35/2650 Deadlifts 135/9540 Dual KB Push Press 35/2630 Dual KB Front Rack Box Step Ups***One partner works, one partner holds at the top of the deadlift. If partner drops the barbell, reps must stop. There is NO sharing of equipment, everyone must have their own box, KBs, and barbell and maintain 6 feet distance at all times***
Strength – Pressing Superset: 4 sets of 6 (per side) Single Arm Tempo DB Push Press at 31X1 followed by max effort Plank Push Ups over Plate.
A: SA DB Push Press is tempo at 31X1 (3 second negative, pause on shoulder and pause at top). Use heaviest weight possible.
B: Plank Push Ups – Use a 45/35 LB Plate, keeping one hand on the plate perform a push up on the left side, then cross over while staying in a plank and perform on the other side. Go until failure.
Conditioning – AMRAP 14: 10 Box Jump Overs 30/24, 8 Push Jerks 95/65, 6 Front Squats. Weights are a ladder, each round increase from 95/65 to 115/75 135/95 155/105 175/125, 195/145 (add 20/10 from then on).