Warm up-
Row 500m
50 Walking lunges
30 Bottom to bottom air squats (squat down, hold 2 seconds, shoot up and get back down to the bottom quick)

Grab a bar-
4 minute emom technique review on the push press
0-2 Minutes 15 dip drives (no press)
2-4 Minutes 10 dip– drive— press
*NO MUTED HIPS WATCH THIS VIDEO https://www.youtube.com/watch?v=hcFEcmE6WTU

*press ends directly overhead not in front of you.

Strength-
Find 3 rep max push press, from the rack
Should look something like this for sets and reps
7,7, warm up 5,5, (lighter) 3,3 Moderately heavy 3,3 as heavy as possiblle

Wod-
3 Rounds For time
Run 600m
10 Clean and jerks 135/95
2 Rope climbs