Hypertrophy/Accessory

A. Tempo Strict Press - 3x5 (31x3)

A2. Single Arm Ring Row - 3x5 *each arm (3 sec pause at top)

B1. Bridged Barbell Floor Press - 3x10

B3. Single Arm High Pull  - 3x10 *each arm


Metcon

4 Rounds

10 Alt DB Snatches (50,30) (55/35)

15 Pull ups

20 Wall Balls (20,14)

25 KB Swings (55,35) (70,50)