Strength

A1) Half Kneeling Behind the Neck Press

21X1; 4reps/leg

A2) Chin Over Bar Pull Up Hold (30sec)

A3) Clapping Push Ups (20sec AMRAP)

Metcon

4-5 Sets

12 HSPU / DB push press
8 Burpees
12 Toes to Bar
Assault Bike 18/15 Calories

rest 90sec between Sets