Warm-Up
800 Meter Run
3 Rounds
10 Single Arm Ring Row (2 second hold at the top)
10 z Press (45/35)
20 Strict Sit-Up

Strength
3 Rep max Push Press
1xME @ 80% 

Conditioning
15 Minute AMRAP
40 Double Under
8 Burpee
4 Clean (225/155)