150 Meter Row - 10 Empty Bar Push Press
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Strength: Push Press - 3 x 8@50% - E2Ms
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Accessory: Strict Pull Ups - 3 x 10 Reps - E2Ms
*Use bands if necessary to hit rep scheme / focus on movement
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Accessory: Strict Shoulder Press - 5 x 3 Reps - E2Ms - build up
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WOD: 3 Rounds for time
400 Meter Run
12 Pull Ups L1, 24 Pull Ups L2, 12 Muscle Ups L3
25 Push Ups L1, 50 Push Ups L2, 75 Push Ups L3