Strength
Strict Press
4*5
Push Press
4*2
Conditioning
6 Rounds for Time
12 Single-Arm Dumbbell snatches (70/50 lb)
12 GHD Sit-Ups
40 double unders
Cardio Burn
midline
4 rounds
30 sit ups
1 min plank
60 Russian twists
15 vups
250 meter run
Then
3 to 4 rounds
10/10 DB step ups
15 KB deadlifts
15 DB hip thrusters
10 DB thrusters
25 double unders or 50 singles