Warm-up
EMOM for 12 Minutes
Min 1: 12-20 Push-ups (choose a number that will allow you consistency
Min 2: ME strict pull up (aim CTB until it fails) Sub ME bar hang straight into Gymnastic Ring Row
Min 3: Bike Ride (adding intensity each round

Strength
3 Rep Max Push Press
E2MOM for 4 Rounds
5 @ 80% of 3RM

Conditioning
"Jack"
Complete as many rounds as possible in 20 mins of:
10 Push Press (115/85)
10 Kettlebell Swings (24/16kg)
10 Box Jumps (24/20)