Complex Press

Warm-up 

Self paced

sWOD

Novice:

Push jerk

5 sets x 3 reps

Advanced & Fire Breather:

Complete 5 sets of the following complex, increasing weight each set.

3 push press + 2 push jerks + 1 split jerk

WOD

For time

400m run

10 Push press @115/75#    ( Fire breathers 135/95)

15 Box Jumps

20 Knees to Elbows

25 Push-ups

50 Lateral jumps over bar

25 Push-ups

20 K-2-E

15 Box Jumps

10 Push press

400m run

NOTE: Scale weight accordingly on push press.  If you are not comfortable with Box Jumps do step ups.  If you can not do knees to elbows, do laying leg lifts.