Plyo push-ups/push ups 8 x 5-3 

Use high or  that you can do 5-3 reps fast

1 mins rest b/w sets

4 rounds for quality:

• 5 x wall ball to high target
• band pull-abart 20
• Plate sit up 12 (light weight)
• 5 + 5 ” 1 arm ” ring row

Rookie wod : Push up strength + 3- rounds for quality wod