Warm up-
3 rounds
5 strict pull ups
10 push ups
15 Squats

Strength

Bench Press (5×5 @70%-80%)

Keep this moving, one set every 3 minutes

Metcon
8 minute amrap
30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)

rest 3:00

8 minute amrap
24 Push Press 95/65
24 Step Back Lunge Steps

rest 3:00


8 minute amrap
18 Push Press 115/75
18 Step Back Lunge Steps