Push Press (5 x 5 )*5 sets of 5 reps.
*Push Press allows bending at the knee. There's just no dip under the bar. Think of it as a cheating strict press. Flex your quads and glutes on the way up to assure that you do not dip under the bar. You should be able to do a lot more than strict press.
*After each set perform 1min. worth of russian twists with a DB. Holding it vertically with your hand on the handle. Same as last week.
15/12 Cal Assault Bike
10 Alt. DB Snatch
Max Toes-To-Bar in remaining time
Rest 1min. x 5 Rounds
*I really want you to move quick! so if you don't, scale a few things back
Happy bday to Sam and Big Dawg!