Warm-up
Min 0-10
Forward/backward Sprints x10
downward Dog to push-up x10
Kb windmill x10
Half Kneeling Press x10
Min10-15
Push-Press Prep:
Press
Dip/Drive
Push-Press
Min 25-40
Metcon prep
Run 200m
x3 push Press
x5 Knee Tucks
Run 200m
x3 Push-Press
x5 Toes to Bar
15-25: Push Press (Build to a 3RM)
40-60: Metcon (Time)
Run 400m
x21 push press 95/65
X12 toes to bar
3 RFT