Skill/Strength:
EMOM 7
7 Strict Press at 60%

Metcon:
4 rounds, each round for time
Row 500m
24 Toes to bar
-Rest 2 mins between each round
-25 min cap

Mandatory Mobility:
3 min lat smash per side
3 min delt smash per side

Optional Additional/Alternative Work:
3 rounds for quality
12 Incline Dumbbell Bench Press, pick load
15 Feet Elevated Ring Rows