1. Warm up/mobilise
2. Strength: Push Press 5x3 @ 90% 1RM
3. Conditioning:
AMRAP 7:
Run 800m
In the remaining time AMRAP:
10 Wall Balls 20/14
10 Box Jumps 25/20
Rest 3 mins
AMRAP 7
Run 800m
In the remaining time AMRAP:
10 KB Swings 24/16
10 Press Ups
4. Recovery