Warm Up
2 rounds
2 min cardio machine
50 single unders
8/8 single arm half kneeling press
8/8 single arm db row
8 squat jumps
then some front rack/oh mobility and start warm up sets

Strenght
Push Press 4x8 reps@55-60-65-70% of 1rm
Strict Press 3x6-8 reps@50-70% of 1rm
rest 1.5-2.5 min bwn sets

Metcon
3 sets
1 min max double unders (target 50-80 total)
15-20 wall ball shots
15-20 american kb swings
alt time full round with partner. Time target around 2.5 min per set.