CFE:

600m Run, 10 sit-ups, 45 sec rest
600m Run, 20 sit-ups, 45 sec rest
600m Run, 30 sit-ups, 45 sec rest
600m Run, 40 sit-ups, 45 sec rest
600m Run, 50 sit-ups

Then: 4 rounds
10 DB strict press
10 DB front rack squats
10 DB bent over rows
10 DB weighted lateral lunge (each side)

CF:

1. Warm-Up
   WOD Specific Warm Up
   
2. Strength
   STRICT PRESS
   Build to Heavy Sets of 5-3-1
   
3. Conditioning
   “BODY ARMOR”
   AMRAP 13:
   10 Strict Toes to Bar
   10 Strict Presses (95/65)
   100′ Walking Lunge