Warm Up: 400 meter Run

15 Standing SPT

10 each side Shoulder Press @light KB/DB

10 Yoga Push Ups

90 seconds Dead Hang

Strength: 16 minutes to build to a heavy complex: 1 Strict Press + 3 Push Press.

WOD: 15 minutes EMOM Of:

#1: 6 HPC @70/50kg

#2: 15 HR Push Ups

#3: 5 Ring MU (Beginners: 7 Pull Ups OR 10 Ring Rows)