Warm up
20 Pass throughs
200 M Run
10 strict press
10 Push press
20 kip swings
20 Push ups

Strength
10 sets of 3 push press at approximately 70 percent. one set every 90 seconds

Wod
20 Bar Facing Burpees
Then,
15-12-9
Toes to Bar
Push Press 115/80lbs
Then,
20 Bar Facing Burpees

Scaling:The volume of both movements should be manageable in
unbroken sets, 2 at absolute most to maintain intensity. This is
meant be a near sprint where only the gas tank stops an athlete,
not a heavy barbell or excessive gymnastics volume.

Extra work
5 Rounds, dont avoid this
12/8 cals on the assault bike
Rest 2 minutes between sets

Try to get your cals in a sprint. this is a sub 40 second effort. If you aren’t yet to the 12/8 cals in 40 seconds adjust your cals down a little bit