Press
40% X 5
50% X 5
60% X 5
70% X 5
80% X 5+ (AMRAP)
plus
SPORT: Bar Muscle ups 5-4-3-2-1
Fitness 10 evil wheels ( https://m.youtube.com/watch?v=YC2ZGqgJWcY). + 10 back extensions X 3.
Then both Sport and Fitness:
AMRAP 15 minutes
15 wall balls 20/14
15 KBS 50/35
100m run
