Warm Up

Strength
A) Emom: 10 min ascending each
Push: 1-2-3-4-5-6-7-8-9-10
Chest: Bench Press
Tricep: Ring Dip
Shoulder: Push Press

B)
3 Rounds of:
10 Push Press
20 Box Jumps
30 Toes to Bar

Metcon

6 min Amrap
10 Star jumps
10 Burpees
100 meter run
Pause at 3 min for 30 v-situps

6 min Amrap
10 Box jumps
10 Jumping Pull Ups
100-meter run
Pause at 3 min for 30 leg raises