Baseline:
ROM Drills ~10minutes
400m run
3 rounds - 5x strict press, 5x push press, 5x push jerk, 10x air squat

warm up to 65% of 1RM push press

Strength:
Push press - 3 reps x 10 sets at 65% 1RM

Work Capacity:
AMRAP in 5 minutes of each set (1 minute rest between sets)
Set 1: 5x box jumps, 7x toes to bars
Set 2: 5x pushups, 7x wall balls
Set 3: 5x burpees, 7x DB thrusters

Durability:
50x situps
50x arm-hauler/wave-offs

Stretch + Hydrate & Fuel