Warm-up:
1 round:
10 Strict Press
10 Push-press
Strength:
1) Find a Push-press 1RM
Strength/skill:
3) 30” AMRAP with HR between 140 and 150 BPM:
Run 400m
20 Turkish-get-ups (10 each arm, partitioned any way)
10 Dips
Extra work:
Strength:
1) 1RM Bench-press in 5 sets (do this before capacity, only if you have been consistent with this work)