Strength:

A) 1/2 Kneel Arnold - 3 x 5 each arm

B) Push Jerks - 1RM


MetCon:

    *5 RFT

5 Thrusters (115/85)

    5 Burpees over the Bar

    5 Bar MU

    * 12 min Cap

    - Rest 2 mins

    *5 RFT

10 Thrusters (95/65)

    10 Pull Ups

      ** 24 Min Cap