Warm-up

• 200m Jog
• 20 PVC pass throughs
• 40 Single Unders
• 10 Push Ups
• 200m Jog
• 10 DB strict press (light DB)
• 5 Scalp pull ups
• 20 PVC pass throughs

Strength/Skill: Upper Body

4 rounds for quality of:

6 Strict Press, 60% 1RM

6 Weighted Strict Pull-ups, pick load

Metcon: Rounds for time

5 rounds for time of:

Run, 800 m

10 Bench Press, pick load