Warmup
Run the Long Block

10 Pull-ups
20 Ring Push-ups
30 Overhead Lunges (15 per leg)

Strength
5-5-5
Press
(Ascending sets)

X-X-X*
Push Press
*use the same loads as your press sets, max reps each set

Conditioning
AFAP
Run 400 Yd
30 Kettlebell clean and press
Run 400 yd
30 Kettlebell squats
Run 400 yd
30 kettlebell swings