Warm-up: 21-15-9 Jumping Jack, Push Ups, Roll-ups. Dynamic Stretch
Strength: Strict Press / Push Press / Push Jerk
(5+5+5)4
There is a tempo for each rep of 2 counts on the decent then press up. Do not rack the bar between segments. This will get tough. Do not overload the bar. Stay with the two count decent.
WOD: EGGNOG
16 min. AMRAP
15 Wallball 20/24
5 Bar Muscle-up (Scale w/ Jumping Bar Muscle-up)
15 Wallball
5 HSPU (Scale w/ Z Press)
Icing: Row 1 Fish Game