Strength

Tabata Push-Ups & Tabata Double Unders alternating between each movement.

Start with Push-Ups and hit a number you think you can maintain for each of the 8 rounds.  If you are ready, use this time to scale up your push-ups.  If you are normally performing them from the knees try to do them from your feet with your chest and thighs hitting the floor.  Switch back and forth between double-unders and push-ups for a total of 16 rounds.  Your lowest # is your score.

WOD

4 Rounds For Time

20 Wall Ball Shots 20/14lbs 10/9′
10 Front Rack Lunge Steps 95/65lbs

Workout notes: The front rack lunge can be a very difficult movement to perform properly! For this exercise you are practicing carrying a heavy object.   Keep your torso upright and your back rigid. Your elbows should be up throughout all of your reps and your back should be straight.   Alternatively you can use a kettlebell or dumbbell goblet style.