STRENGTH

Warm Up:  3 Rounds of
5 Barbell Thrusters @ 95lbs
10 In Place lunges (10/10)
10 Strict Push Ups
Pigeon Stretch

1) Find Approx Push Press 1 Rep Max

2) 10 Rounds of
1x Push Press @ 90% of 1 RM
2x Scarecrow Mobility

3) 5 Rounds of
5x 1-arm Sntach 5/5 @ 24kg
6x Inverted Rows
10x Sit Ups

4) 5 Rounds of
10x DB/KB Front Squats increase weight until 10 is hard but doable
10x DB/KB RDLs
8x Slashers 4/4