Warm Up
Shoulder mobility
3 Rounds of:
10 squats, 2 box width inch worm
10 ait ups, 4 box width lateral shuffle

 
Skills / Strength
5 x 8 Push Up Progressions

Choose ONE of the following:
1. Incline Push Ups
2. Banded Push Ups (only if you have at least 1-2 good push ups)
3. Regular push ups
4. Decline Push
5 x 5 FRONT SQUAT 70%

 
Metcon
MR.15.12.06
21-15-9
Deadlift (60-70% effort)
Sit ups
and then
50 DU or 100 SU