Warm up-
5 Minutes Bike
30 Passthroughs
20 air squats with 2 second hold
10 Empty bar presses
6 Minute group emom presses review
0-2 Strict press
2-4 Push Press
4-6 Push Jerk

Strength
6 sets of 3 push press (from the rack)
Build up to 80 or 90 percent of your max

Wod-
4 Rounds
10 Chest to Bar pull ups
10 Dumbbell Thrusters
7 Bike cals (sub 10 rower cals or 200 meter run)

Accessory work
accumulate 5 minutes of holding a plank
too easy?? Accumulate 5 minutes of l-sits on rings or parraletts