Warmup
Core
Tabata
Plank
Reverse table
Strength
All Sets Based Off 1RM Strict Press
1 Set of 5 @ 65%
1 Set of 5 @ 73%
3 Sets of 5 @ 78%
1 Set of 5+ @ 78%
Rest 1-3 Minutes Between Sets.
OR
No weight
8 min Emom
With bar / dbells
6 -8 reps strict press
WOD
For Time:
50 GHD Sit-ups/ abmat 75 SIT-UPS
30 Bar-Facing Burpees/ line facing burpees
100-ft. Barbell back Rack Walking Lunge/ 32 stationary lunges
30 Bar-Facing Burpees
50 GHD Sit-ups/ 75abmat sit-ups