Bench Press, Back Squats, Running, Handstand Push Ups, Air Squats, Push Ups

Strength:

1. Bench Press (Speed) 9×3 @50%, every :60
2. Banded Pull Aparts, sets of 15 between each round of BP

Metcon:

AMRAP 8:00 of :

Run 200 meters

10 Back Squats (135,95)

5 Handstand Push Ups

Rest 2:00

AMRAP 2:00 of:

Run 200 meters

20 Air Squats

10 Push Ups