Strength/Skill: 10′ EMOM, Shoulder Complex Using 50% OR LESS of your strict press: Every Minute on the Minute perform: 1 x Strict Press 2 x Push Press 3 x Push Jerk Then…. 5 x 6 Weighted Lunges to a box. Beginners will be bodyweight only, intermediate/advanced pick your load. Lunge the front foot to an elevated platform (box or plate) and then stand to the box with hips and knees fully extended and under control. WOD: 5 Rounds for Time: 1′ Plank Hold 10 x Toes 2 Bar 20 x Walking Lunges Compare your results to 6 January. If you’ve been doing your planks, there should be an improvement in your time. Cool Down: Roll the glutes, hamstrings and calves.