Warm Up
2 rounds
2 min run (start easy, add speed)
10m lunges + streching + 10m tin soldier walk + 10m over the hurdles
10 scapula rolls + 10 kipping knee raises
2-3 wall walks

Metcon
3 sets
1.5 min run (target 320-350m) + max reps toes to bars 1 unbroken set (time cap 2.5min)
rest 1 min
1.5 min run (target 320-350m) + max reps wall ball shots 1 unbroken set @14l/20bs (time cap 2.5min)
rest 2 min

Strenght
Push Press 3x8-10reps@60-70% (sharp and balanced)
rest 1.5-2.5 min bwn sets
Seated Strict Press with dumbbells 3x8-10 reps
rest 1.5-2.5 min bwn sets

Optional Accessory Work
3-5 sets of quality amount of hs walk (target 5-15m per set?)
3-5 sets 6-10 strict pull ups (weighted?)
3-5 sets 6-10 sandbag cleans