A1: 3 cycles
- :20 med ball rotational toss
- :20 landmine rotation
- :20 REST
B: MAX effort push press
15:00 to establish 5RM push press
perform Max reps weighted pull-up between working sets, scale to minimum 3 reps
A2: 3 cycles
- :20 med ball rotational toss
- :20 landmine rotation
- :20 REST
C: double metcon
AMRAP8
- 20 pull-up
- 20 KB SDHP
- 20 toes to bar
- 200m run
4:00 REST
AMRAP8
- 20 push-up
- 20 KB SDHP
- 20 toes to bar
- 200m run