Warm-up
3 Rounds of:
100m Run
10 x DB Push press
10 x Jumping Air squats

WOD 1
4 Sets of:
3 x Shoulder press + 3 x Push press + 3 x Push jerk
You cannot set the bar down during sets.

WOD 2
3 Rounds of:
800m Run
20 x Burpee Box jump overs (24”/20”)

Core
4 x 10 Banded Reverse hypers

Extra WOD
5 Sets of:
8 x Close grip bench press
30 Secs rest
8 x Banded face pulls