Warm Up
Mobilize
Run 2 laps
Inchworms
Squats holds 3x45s
Banded Lat and shoulder stretch.

 
Strength
STRICT PRESS 80%
Work up to heavy single the 5×3@80%
Work up to 80% then 5×5, rest up to 90 seconds in between sets

 
Metcon
CF.16.01.06
3 MIN AMRAP DUs
3 MIN AMRAP CALORIE ROW
3 MIN AMRAP BURPEES
2 ROUNDS
(scale 1 round)