1. 3RM Overhead Squat

2. 5 rounds on the 4:00
Max Unbroken Push Press 175#/125#
Max Unbroken Toes to Bar

The key to this workout is focusing on your hips. Recruit your hip drive to save your shoulders for the push press. Open the hips wide and engage the lats to kip efficiently in the TTB.

L2: PP to 155#/105#, Max Knees to above the waist: making sure to kip.
L1: PP to 105#/75# or less. Max kipping swings from the bar. Focus on tight body position.

4 Rounds
Run 800m
49 push-ups
49 sit-ups
49 squats