The goal of this training is to perform 2 different workouts. The first will focus on the metabolic conditioning, perform DU Unbroken. The pace of the run must be high because there are only 2 rounds, so see this training as a sprint. The second part will focus on gymnastics. Deficit Push Ups will improve the range of motion on the presses and therefore your strength.
Movements: Run, Double Under, Deficit Push Up, Air Squat