Strength:

1a) Floor Press: 6-8 sets working up to 1RM.  Rest 1:00 between sets.

1b) Banded Face Pull Aparts: 10-15 after each set of floor press

Metcon:

4 Rounds for Time of:

200 meter run

15 Hang Power Cleans (115,75)

12 Shoulder to Overhead (115,75)

9 Burpee Box Jump with Step Down (24,20)

20:00 Time Cap

Accessory Work:  Core & Delts

8 intervals Tabata (:20 work/:10 rest) of:

Wheels on the Bus (25,15)

Hollow Hold