Strength

Push Press 6-5-4-3-6 (31X2)

** last set should be heavier than first 6

METCON

3 Rounds NOT FOR TIME

50m Single Arm Famers Walk/ Arm 24/16kg

30 Prisoner Step Ups

15 Burpee Strict Pull Ups 2 second negative

20 Jumping Lunges 1 second hold at the bottom