Warm up:
2 min machine
15 Full Squat Pass thrus
10 Pvc Pipe Sotts press
10/side Pin wheels
10/side Thoracic Spine extension
Banded 7s
5 downward dog to upward dog hold
Wrist prep
2RDS
3 Strict Press
3 Pushpress
3 Strict pull ups or 5 Ring rows
Strength
Build to a heavy 3 Push press in 10 min
Metcon
Every 2 min x 6 sets
2nd Floor run or 10/8 cal bike or 8/6 Echo
10 Push Press (95/65)
Remaining time:Max Pull ups
Rest 1 min between sets
Scaled:Every 2 min x 6 sets
2nd Floor run or 10/8 cal bike or 8/6 Echo
8 Push Press (75/55) or DB Push press (35/20)
Remaining time:Max Jumping pulls ups/ Banded Pull ups/ Ringrows
Rest 1 min between sets
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