9/14/16

Strength:
Strict press: 3×3 (working sets) increase across

Push press: 4×3 (work to a 3 rep max)

Metcon

21-15-9
KB swing (53/35)(70/53)
box jump over (24/20)

Immediately into ..

9-7-5
Muscle up (mod to 15-12-9 ring dip)
15-12-9
Cal air bike

20 min cap

Core:
Hollow hold :30
Arch hold :30
4x
Unbroken