Warm Up
Mobilze
Skips
inchworms
lunge walk
side steps
bear crawl

 
Strength
STRICT PRESS 90%
Strict press
3×3 @ 85 %
2×3 @ 90 %
2 minutes rest between sets

 
Metcon
CF.16.01.27
5 rounds
500m row
ME pull ups
Rest 90s
Score is pull ups