warm up
400 m run
100 ft lunge with lizard
1 min dead hang
1 min overhead hold empty bar + 10 strict press
-load bar to 95/45-55 or as form allows
metcon
10 strict press
20 ab mat situps
20 push press
20 ab mat situps
30 shoulder to overhead (push jerk)
20 ab mat situps
20 push press
20 ab mat situps
10 strict press
20 ab mat situps
cool down mandatory
4×10 strict pullups
3×12 ring rows
2×20 back extension