Warm Up: 200m 
30 sec each:  2 Rounds 

• Arm Circles 

• Hip Swings 

• Ring Rows 

Performance: Work to a heavy 5 strict press 

EMOM x 10 Minutes 

1. 5 Strict Presses  

2. 3 - 5  Strict Wide Grip Pull ups 

3 Rounds: 
400m Run 
20 Pull Ups 
20 Push Press (115/75)

Fitness:  5 Rounds for time: 
200m 
14 plate G2O 
7 Burpee
15 sec single Arm from elbow plank (R) 
15 sec single arm from elbow plank (L) 
:30 plank on both elbows