Strict Press 5 x 5 moving up each set to an extremely challenging set.
5 x max reps dips
5 x max rep pull-ups
5 x 20 push-ups
Break the following up as needed:
Run 1 mile
100 reps deadlift, 185 lb.
20 minute time cap
*Competitor: As prescribed
*Established: MetCon, use 40% of 1RM deadlift
*Recruit: MetCon, use 40% of 1RM deadlift/800m and 50 reps