Strength

A1. Half Kneeling Arnold Press - 3x8*each arm

A2. Single Arm Ring Row - 3x5*each arm {one sec pause at top}

A3. Flat Bench - 3x10 *each arm (build heavy)


Metcon

Min 0-10

1 mile run

Min 10-20

30-20-10

Pull-ups

HSPU

*intent: 2 scores, time on mile and time on second piece.