Warm up outside: 
5 min AMRAP:

3 sandbag cleans, 3 sandbag presses, 3 sandbag squats


3 rounds with 1:30 min rest in between sets

50 m rope pull as fast as possible

followed by strict DB press with a weight that allows for 6-8 reps

directly into ME DB push press 


4x400m run with 1:1 rest