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

3 Rounds

2 Minutes Max Hang Power Cleans (125/85)

1 Minute Max Push Press (125/85) 

1 Minute Max TTB

2 Minutes Rest

Score = Total Reps