Warm Up: Down and backs or 200m
30 sec each:  2 Rounds 

• Arm Circles

• Hip Swings

• Ring Rows

• Handstand or Push Up Plank

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