Warm-up:
200m run then 3rds of:
10 Shoulder Taps
10 OH Plate Step-up
15 Hollow Rock

Strength:
Press 3 x 1-2 reps @ 90-95%

SKILL EMOM x 16
1) Kipping HSPU x 10-12 reps
2) Pistols x 8-10 reps
3) Rope Climb x 2-3 reps
4) L-sit x 30-45sec

WOD:
2rds of
10 Push Press (95/65)
100m Sprint
Rest 3min
2rds of
10 Push Jerk (MUST be a push jerk) (95/65)
100m Sprint