Warm-up:
1 round:
10 Strict Press
10 Push-press
Strength:
1) Find a Push-press 3RM
Strength/skill:
2A) Find a 2RM Front Squat
2B) Ring-dips 4x5, 33x3 tempo
Conditioning:
3) For time:
21-15-9
Push-ups
Single-arm OHS
Extra work:
Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.
Strength:
1) 3RM Bench-press in 5 sets
Capacity:
2) Bike 10k or Row 5k, at 150 BPM, every 7 minutes, starting at 7:00, HS walk 50 feet, or 3 sets UB HS walk