Warm-Up:

Trap/Scap Lacrosse Ball
Roll Upper Back T-spine

2 Rounds:
200m run
5 Russian Baby Makers
5 Warrior Squats
5 Empty Bar Press

Strength:

Push Jerk:
4×3 increase weight each set

Conditioning:

1,000 meter Run
800 meter Row

then

5 Rounds:

9 Handstand Pushups
12 Kettle Bell Swings
15 Abmat Situps

Rx:
HSPU
53,35

Level 2:
HSPU with Abmat
44,26

Level 3:
44,26
Toe / Knee Push-up