Warm-up

400m run

Then 3 rounds for quality

8 Push-ups

4 Strict Pull-ups

2 Strict Hand stands

Strength:

Strict Press 4 sets of 3

Push Press 3 sets of 5

Push Jerk 2 sets of 7

Athletes pick loads to focus on form.

Metcon:

2000m Row

10 KBS every minute until you complete the row.