A: SAQ cone drills

B: MAX effort push press

15:00 to establish 5RM push press

perform max reps strict pull-up between working sets

*minimum 10 reps/set  pull-up

C: 500m row for time

D: 5 rounds – 3:00 clock

20 overhead lunge #45/25

200m sandbag lap

AMRAP double under