WOD

Mobility
Foam Roll: T-Spine, Lats, Glutes, Quads
Foam Roller Wall Slides
Wall Angels

Wall Slides: https://bit.ly/2kNbT0S
Wall Angels: https://youtu.be/M_ooIhKYs7c?t=13

Primer
10 Dive Bomber Pushups
10 Alt Spiderman w/ Twist
20 Single Jumps + 20 Double Unders/Penguin Claps
10 BB Strict Press w/ 1sec Pause @ top

Strength
Push Press: 50/10, 60/8, 70/8, 75/6, 80/4*2

Pause at the top for 1 sec and make sure to LOCKOUT. Cycle the rep right into the next one when bringing it down to your shoulder.

Conditioning
In teams of two, one person working at a time, 6 Rounds for Time:
20 Power Cleans (95/65) | (135/85)*
16 Shoulder to Overhead | 20 HSPU
50 Double Unders | 80 DU
1 Minute Rest

(50 High single jumps or 100 normal jump ropes)

*Weight should be moderate and you should be able to cycle through the reps without too much difficulty – NO SINGLES