A. 3×2 push press @ 80% of 1RM
In between each set perform
3 per leg single leg squats to
a target (or step ups;
weighted pistols)
:90 sec rest after single leg work

B. 2×2 push press @ 85% of 1RM.
In between each set perform
3 per leg single leg squats to
a target (or step ups;
weighted pistols)
:90 sec rest after single leg work

Free Trial: 5×5 push press
progression (tempo step ups
during rest)

C. 14 min AMRAP with partner
@ 75% effort:
– 20 total 1-arm OH alt. lunge
(challenge: alt. unweighted pistol squats;
rx: 40/30; fx: 30/20)
– 20 total Dual DB box step overs
(use same load as lunge)
– 20 med-ball sit ups (pass med
ball back and forth with partner)
– 20 pull ups (ring rows)