Strength:

7 minutes to build to a heavy strict press for the day then 5×5 push press at heaviest strict press for the day.

*last performed on 11/14/17 try to go a bit heavier on the strict press

Conditioning:

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Core:

50 plate pump sit-ups