WOD 1/11

“Quality Day or Make up Day”

A. 12:00 EMOM
Min 1 – 2-3 Squat Cleans @ 85-95%
Min 2 – 3-5 Strict Handstand Push-ups or Progression

*all Sets within listed range  on both movements

B. 5 Rounds for quality
5 shoulder press @ 95 / 55 / 35
5 push press (same)
5 bumper plate burpee @ 45 / 25 / 15
5 toes-to-bar

C. 8:00 EMOM
Min 1- 12 suitcase lunge steps (Total)
Min 2- 12 Russian Kb swings

Scaling Guide:
– The shoulder press will be the limiting factor here. When you are choosing a weight, make sure to choose a weight where you will be able to do 5 shoulder press unbroken for at least first round or two.
– A full “rep” of a bumper plate burpee requires you doing a burpee, and then finishing with the plate over your head.

“No matter what you’re going through, there’s a light at the end of the tunnel and it may seem hard to get to it but you can do it and just keep working towards it and you’ll find the positive side of things.”- Demi Lovato