Strength

Strict Press

5 sets of 3, building

THEN:

On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses

Work

“30 Rock”

AMRAP 20:
30 Kettlebell Swings @ 24/16
30 Push Presses @ 95/65
15/12 Calorie Echo Bike
30 Toes to Bar

CompTrain

Warm-up

MU Efficiency/Skill Work

THEN:

5 Rounds:
300 Meter Row + 40% Unbroken Ring Muscle-ups