A. Weightlifting:
Push Press Cycling – 15min to the heaviest weight you can do for 5 reps
 
B. MWOD:
Vertical Torso Dip/Drive Drill
 
C. WOD:
10 min EMOM
5 Push press at 85% above
then
3 Rounds NFT:
10 supermans
10 hollows
 
D. Post-WOD Recovery:
Cobra Pose x 1min
Child’s Pose x 1min