Warm Up-
800M run or row
40 Pass Throughs
20 Empty Bar strict over head press

Strength-
Sets of 3 Push Press
Dip Drive
3,3,3,3,3,3,3,3  build up, no misses, get the work in.

Wod-
18 Minutes Amrap
60/50 bike cal buy in
–Then-
15 Wall Balls 20/14
5 burpees
2/1 Rope climb (sub 4 rope pulls from the ground)

Extra- Coaches choice core work