Metcon (No Measure)
Wall Slides x15
Windmill x10
Control box Jump. x10 (jump as high as you can on to a 20inch box. try and land as upright as possible and a light as possible.)
Push Press (3-3-3-3-3-3)
Shoulder Press (1xME @ 55% of 3rm Push Press.)
500m Row (Time)
Max Effort 500m Row
Compare Score to 1/23/15