Strength/Hypertrophy:

A1) Bench Press - 4 x 10, 8, 8, 6 *Build

A2) Strict Pull Ups - 3 x 5 (scale 10 Ring Rows)


MetCon: 4 RFT

  10 Hang P. Cleans (135/95)

  15 Burpees over Bar

  20 Hollow Rocks

  400 m Run

  * 24 Min Time Cap