WARM UP:
Foam roll
Strict press from behind the
neck x 10 (narrow and wide)
Split jerk x 10
500m run
Strict Pullups x 10
(overhand and supinated)

Push Press: 80-85%
3×3 (ME last set)
Weighted Pull-Ups: 3×6
20 min clock

WOD:
4 rds of 100m sprint on the min
rest 3 min
then

3 RFT
10 SDHP (95/65)
10 K2E
10 Hand Release push-ups
rest 3 min between RDS

then: Tabata DU’s