A. Skill work - 12 min. AMRAP for quality

Option 1:
5-8 tempo pull-ups 50X0*
10-20 unbroken push-ups

*keep holding on to the bar until you finish the set and use a box to step up and START with your chin over the bar

Option 2:
15 Incline DB(2) row AHAP (use bench)
10-20 unbroken push-ups

B. Strength - 15 minutes AMRAP
12 DB seated strict press
12 DB seated lateral raises
20 seated tuck-ups
50 ft. sled step and push AHAP

C. Flush - 5 minutes to complete
600m jog (3 laps in back lot)