WEIGHTLIFTING

Five sets of:
Unsupported Seated Strict Press x 5-7 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes between sets

METCON

16 min AMRAP
Run 400 Meters
15 Dumbbell Push Presses (25/15#)
10 Strict Pull-Ups or Ring rows (can also be scaled with bands)