Warm Up
3 x 5 Dolphin Push-Ups, 10 supine scorpion, 5 in place inchworms, 10 PVC dislocates

Strength: Push Press
– 1×10 (bar);
– 1×5 (light wt);
– 8×3 (up to ~80% of 1RM)

Met-Con
15-12-9 Clapping Push-Ups & Hollow Rocks

Finisher
3 x 15 Band Pull-Aparts + 1 Hang for Time (scale up to L-hang)