Workout of the Day:

A. 20m Bear Crawl
Complete 5 Push Ups
Then Reverse Bear Crawl Back to The Starting Position
3 Rounds

B. Work Up to a Heavy Push Press (5-8min)

C. 5×3 Push Press @80%

D. 4x (20sec Work/10sec Rest) Row @ >100m Per Interval Pace 2-3 Total Blocks,
Rest 2-3 Minutes Between Each

Competition:

Rest Or Recovery, Or Come In and Mobilize (do this one), Or 5000m Row at Easy Pace, Or Make Up a WOD You Missed