Strength 

Part 1 ( 15 minutes)

Shoulder Press 3 3 3

Start @ 80% 1RM

Part 2  (10 minutes)

Good Morning 10 10 10

Warmup and get to a heavy set for 10.

Conditioning

Part 1 (8 minutes)

AMRAP 8

30 Double Unders
3 Wall Walks

Post total rounds

Part 2. (8 minutes)

1000m Row (Time Trial)