Strength/Hypertrophy
A1. Single Arm Staggered Press - 3x10 *each arm
A2. Supinated Ring Row - 3x10 (212 tempo)
A3. Side 2 Side Plyo Pushups - 3x10
A4. Accumulate 1 min Chin OTB x 3

Met-Con
20-18-16-14-12
Alt Single Arm DB Clean & Jerk (50/30) (55/35)+
Lat Burpee OTDB
*standards: Both heads of the DB must touch the ground, one head of the DB must make contact with the shoulder before jerking.