Push Press 5-5-5-5-5

Warm up well with foam rolling and a few minutes on the airdyne or rower. I always like some shoulder dislocates and overhead squats, about 8 of each pullups, pushups and kb swings. Complete about 3 rounds.

1.) Push Press 5 x 5
Build up to your heaviest set of 5, try not to miss, execute as many reps as possible on your last set.

2.) Muscle ups 3 x 3-5 reps all dead hang

3A.) Ring Dips 3 x submax
3B.) DB Row 3 x submax
For the rows, choose a weight that will get you about the same amount of reps as you got dips, this will take experimentation

4.) Sandbag Zercher carry
Pick a distance about 300 meters long and get through it

5.) Sprints 5-10 sprints all the same predetermined distance of 50-75 meters
Rest about 45 - 60 seconds between sprints. I usually rest only long enough to walk back to starting position, get set, and GO!

6.) Foam roll, mobility, flexibility work