Strength

Every 2 minutes for 8 minutes (4 sets) of:
3 Strict Press Press 85-90%
Immediately followed by…
:30 on :90 off, for 6 minutes (3 sets) of:Max Reps Push Press
(same weight strict press for the day)

Metcon

10 Hang Cleans
40 Doubles
10 Chest to Bar Pull ups
1min rest
4 Rounds

Fitness:(115/75) Seated Pull up
Performance: (135/95)
Open: (155/105)

Athletes: Pressing work today to start.  Work on good start position for a few extra pounds.  For the workout choose a pull up progression that you can do sets of 5 with.  The goal is to hit this workout in under 12 minutes.  It is a sprint.