Skill/Strength:
Every 3 min for 3 Rounds
1x [3 Strict Press + 3 Push Press ]
1x [ 2 Strict Press + 3 Push Press ]
1x [ 1 Strict Press + 3 Push Press ]
-Start round 1 around 80% and add load each round
-Aim for last round to be as close to 90% as possible

Metcon:
For time
42 Kettlebell Swings 70/53lbs
42 GHD Sit-ups
126 Double Unders
— Rest 2 mins —
2 rounds of
21 Kettlebell Swings
70/53 lbs
21 GHD Sit-ups
63 Double Unders
— Rest 2 mins —
3 rounds of
14 Kettlebell Swings
14 GHD Sit-ups
42 Double Unders
22 min cap

Accessory Work:
4 rounds, each round for time, of
21/15 Echo Bike Calories
15 Air Squats
9/7 Echo Bike Calories
-Go every 5 mins

Mobility:
3 position banded shoulder stretch