Sunday

Warm-up
Warm-up
2 rounds
200m run
20 shoulder taps
15 squats
10 kb swing
5 pushups

Strength
Bench Press (3-3-3-3)
Same weight last week across 4 sets (warm up with 2-3 sets)
Immediately after each set 10 perfect push-ups (use box or bench as needed)

If you are at home perform 5 set of 15 tempo push-ups (3 sec down – Fast up)

Workout
Metcon (Time)
FOR TIME
200m Run or 250m Row
30 Hang Power Clean or Kb swing
400m Run or 500m Row
20 Hang Power Clean or Kb swing
800m Run or 1000m Row
15 Hang Power Clean or Kb swing

(Score is Time)
Weight that you can do 20 reps unbroken