Warm-Up
3 Rounds for quality
.5 Mile Bike (each round should pick up speed. last .5 should be a full sprint)
15 Push-Up
10 box Jumps (step back. move deliberately)

Strength
E2MOM for 5 Rounds
3 Push Press (80% of 1RM Push Press)
add 5-10lbs to last week's 5x3

Conditioning
2 Rounds
750m Row
40 Wall Ball (unbroken)
Rest 3 Minutes
4 Rounds
15 Box jump (24/20)
10 Toes to bar (unbroken)