051122

Warm-up:
5 Up down dog
10 T-spine opener
8 Spiderman lunge
1 minute Air bike
1 minute inchworm pushup
10 Shoulder circles
5 Strict press w/ empty bar
5 Push press
5 Push jerk
1 minute Air bike
1 minute deep squat complex

WOD:
Spend 8 minutes building to a heavy strict press
then
1 minute Max Air Bike
Rest 1 minute
1 minute Max Strict Press 75/50# or 50% of your heavy press
Rest 1 minute
1 minute Max Air Bike
Rest 1 minute
1 minute Max Push press 115/80# or 80% of your heavy press
Rest 1 minute
1 minute Max Air bike
Rest 1 minute
1 minute Max Push jerk 155/105# or 105% of your heavy press

Mobility:
1:00 Pigeon
1:00 Archer