Warm Up: 200m 
- :60 Jump Rope 
- 50 Plank Shoulder Taps 
- 40 Flutters
- 30 R Twist
- :20 Hollow
- 10 Pike Press or Push Ups

Performance:
Build to a moderate heavy 10 Strict Press and use this weight to start your first set of 10 below

Row 500m-400m-300m-200m-100m
Superset with: 
Strict Press 10-8-6-4-2

Then Three Attempts to find a 1rm Press

Finisher:
EMOM x 10
1) 20 Wall Ball
2) 200m Run

Fitness: 3 Rounds:
- 200m 
- 10 Db Push Press
- 10 Rows (ring row/ chain saw or lat pull down)  

1 Round 
3:00 Stations 
1:00 Rest b/t Stations

Station 1
EMOM 
20 Air Squats

Station 2
EMOM
20 Sit Ups

Station 3
EMOM 
20 Ball Slam 

Station 4
EMOM 
10/8 Cals 
*scale reps to something that can be accomplished in the minute