Strengh-

Strict Press
10/65 8/70 6/75 × 3

Metcon-

4 RFT
20/15 Cal Bike
12 Strict HSPU ( 24 HRPU)
10 Strict Dips( sub 20 bench dips)

Rest 3:00
1 Round AFAP
25/20 Cal Bike
15 Kipping HSPU ( 30 HRPU)
20 Kipping Ring Dips/ Dips / 40 bench dips