Warm-up

Strength:

8 sets

3 Push Press @70-80% of 1RM Push Press
Rest 60sec between sets

Build based on quality over the 8 sets.

Conditioning:

2rds

100m Sprint

30 Alternating Dumbbell Snatches 35/25

2rds

200m Run

20 Toes to Bar

2rds

300m Run

10 Burpee Pull-ups*

*Bar must be 6in above fingers at full extension/reach