Strength-

4 Sets

5 Push Press @8+/10 RPE

Rest 2 minutes between sets.

Build to a tough set of 5 on the last set.

Metcon-

2 Rounds for time

50 GHD Sit Ups/ V-ups 

50 Dumbbell Box Step Ups (50/35) (24/20″) (1 DB)

50/40 Calorie Ski (OR Row)