Strength
Push Press - 3x5 sets (work up to heaviest)
"Twisted Bear" Complex - 3x5 sets: Power Clean, Push Press, Behind Neck Jerk, Overhead Squat (perform each in order 3 times to complete one set)
Metcon 1
EMOM x15 mins
Min 1: 4 Strict Press + 4 Bar-facing Burpees
Min 2: 8 Wall Balls + 8 Strict Dips
Min 3: 5 Handstand Push-ups + 5 Toes-to-bar
Metcon 2
5 Rounds for time
4 Touch n' Go Power Cleans
6 Box Jump Overs
8 Sumo Deadlifts
10 GHD Sit-ups
WOD
Bike 15k or Run 5k
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