Warm Up: 400 meter Run

20 Standing SPT

10 Yoga Push Ups

45 seconds Plank Hold

45 seconds HS Hold

10 Empty Bar Push Press

Strength: 5 Sets Of:

3 Push Press @80-85%1RM.

Advanced: 5 Sets Of: 1 Push Press + 1 Push Jerk + 1 Split Jerk (build to a heavy complex across all sets).

*Rest as needed between sets.

WOD: Strictly Business – 5-4-3-2-1 FRT Of:

Strict RMU (Beginners: Strict C2B, Strict PU or Ring Rows X3)

Front Squats @80/60kg

*200 meter Run between rounds.

Time Cap: 12 minutes.