Warm-Up
3 rounds of
5 dolphin push-ups
10 hollow-ups (from prone extended position, raise into hollow body for 1 count, then lower).

Strength (25min time cap)
Push Press – Work up to 1 RM
then,
1 set max reps at 80% of 1RM

Team Met-Con*
21-15-9 of
Row for cal
OH plate sit-up
DB Thruster
Ball Slams
Toes-to-Bar

* 5 stations, team rotates together once everyone has completed reps (everyone does 21 ant each station, then 15, then 9 reps at each).