Strength 

A1)Push Press

8,8,8 TnG (1 sec hold overhead each rep)

A2) Strict Ring Pull Up

30sec AMRAP x3

METCON

3 Rounds

Run 200m

10-18 Kipping Pull Ups (Unbroken)

Row 15 Cals

rest 1 min

AB 12 Cals

8-15 Clapping Push Ups (Unbroken)

Run 200m

rest 2mins