UNDER FIRE 4 Rounds: 400 Meter Run 40 Double-Unders 9 Toes to Bar 6 Chest to Bar Pull-Ups 3 Bar Muscle-Ups 

Strength

8 min Handstand Walk Practice

    then

PRESS WORK

Sets 1 & 2:  5-3-1 @ 50% 1 RM Strict Press 

Sets 3 & 4:  5-3-1 @ 55%

Sets 5 & 6:  5-3-1 @ 60%

Each set - 5 Strict Press - 3 Push Press - 1 Push Jerk