Today we are working on taking a barbell from the shoulder and getting it overhead, often referred to as STO or shoulder to overhead. There are three main ways to perform an STO and we will cover those in class. We will start with the most basic and build in technical difficulty over the sets. The first three sets are strict press, sets 4-6 are push press, and 7-9 are push jerks. Once we progress to the workout of the day, the focus is on finding an appropriate level of scaling for skipping. We want to work quickly through the 8 minute AMRAP (As Many Reps As Possible) so pick your level accordingly.


  • Strict press 3,3,3
  • Push Press 3,3,3
  • Push Jerk 3,3,3

E90s building up in weight.


8 min AMRAP

  • 30 Double Unders
  • 20 Goblet Squats (Green/Yellow)
  • 10 Ab Mat Sit-ups


  • 1 - 5 DU + 50 single unders
  • 2 - 60 single unders, lighter KB