Warm Up: 5 Mins
400 M Run
20 Banded Pull Aparts
15 Banded Tricep Ext
10 Hand Release Push Ups

Mobility:
Perform mobility between strength sets

Strength: 15 mins
Week4: Deload 
Floor Press @ 50% of 1RM
10 Min EMOM x 2 Reps

Metcon: 19 Min 
5 Min AMRAP:
600 Meter Run
1 Rounds:
4 Hand Stand Push Ups
8 Floor Press 115/75
12 Dips
Then with remaining time:
AMRAP Push Ups

Rest 2 Minutes

AMRAP 5:
400 Meter Run
2 Rounds:
4 Hand Stand Push Ups
8 Floor Press 115/75
12 Dips
Then with remaining time:
AMRAP Push Ups

Rest 2 Minutes

AMRAP 5:
200 Meter Run
3 Rounds:
4 Hand Stand Push Ups
8 Floor Press 115/75
12 Dips
Then with remaining time:
AMRAP Push Ups