Strength/Hypertrophy:

A1) Single Arm Bridge Floor Press - 3 x 8/8

A2) WTD Pushups - 3x10

A3) Strict Pull Ups - 3x5 (scale 10 Ring Rows)


MetCon: 20 Min AMRAP

2/2/2, 4/4/4, 6/6/6, 8/8/8, 10/10/10...

Hang Power Cleans (115/75) (155/105)RX+

  BOTB

Shoulder to OH

  200 m Run after each round