Strength:
6x4 Push press (6 working sets)
Conditioning:
4 rounds for time
10 Cal Airdyne
10 Shoulder to overhead
10 Cal row
10 Shoulder to overhead
100m Sprint
Mod 1: 40/35
Mod 2: 70/60
Extras:
5 Fat bar Clean and jerks
15m Prowler push at body weight on the prowler
5 65kg Dead ball throws over the shoulder. (If you can't use the dead ball triple to reps and use the 10kg wall ball)
Rest 1 minute