Warm Up: 3 rounds of 5 HSKU, 10 med ball cleans, 15 ball slams, 20 double unders,

SWOD: Strict Press 3×3 warm up, 80, 85, 90%

MET-CON:

Three rounds of
50 Double-unders
115 pound Overhead squat, 10 reps

Three rounds of
10 Handstand push-ups
20 box jumps

Three rounds for time of:
5 Muscle-ups
115 pound Thruster, 8 reps