Strength
Push press 4x4
@65,70,75,75 @1rm strict press
Metcon
5 rounds for time
15 ghd sit up
10 ring dips
5 STOH 165/115
Cool down
3x max effort plank
Push press 4x4
@65,70,75,75 @1rm strict press
5 rounds for time
15 ghd sit up
10 ring dips
5 STOH 165/115
3x max effort plank