Strength & Stuff

Warm-Up
5m Easy Run
Mobilize
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Part 1 - Strength
A) Bench Press - 3 RM
B) Push Press - 1 RM
C) Weighted Pull Ups - 3 RM
*Max of 3 attempts at each
Do 3-4 warm-ups sets for each exercise as well...
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BREATH, BRACE & WALK (or Tap)
3 Intervals for Time:
75 D/U
10 Front Squat (225/165)
75' HS Walk (scaled to 60 Wall-Facing Shoulder Touches/Taps)
*Rest as needed b/t, get to full recovery

tb ~ Bench = 260# / PP = 205# / Wt. Pull Up = 60# / BBW = 4:18 / 4:11 / 3:32
75 UB / 10 UB / 40+20 = 4:18
75 UB / 6+4 / 40+20 = 4:11
75 UB / 4+3+3 / 60 UB  = 3:32
Started all on the 10m mark so 0:00, 10:00 & 20:00 were the starts...