Strength
Push Press
5-5-5, 2x5
Build over the first three sets to a tough but technical set of five, leaving about two reps in the tank. Repeat that weight for two more sets.
WOD
4 Rounds For Time:
1000m/800m Echo Bike
12/8 Strict Handstand Pushups
48 Double Unders
TIMECAP: 20:00