7 minutes is all you need!

Strength

Press , build to a heavy single (10min)

Push press, Build to a heavy double (10min)

Performance Metcon

AMRAP 7 minutes of:

7 Burpee Box Jumps 24"/20"

7 Chest to bar pull ups (Scale to pull ups as needed)

7 Front Squats 155/105 (Scale to 115/80)

Post rounds and reps to comments below.