Strength

A1. Single Arm OH March - 30 meters x3
A2. Single Arm RR - 3x6 *each arm (2sec pause)
B. Push press tempo - (22x1) 6,5,4,3,2 (build heavy)
*intent: B. Follow the tempo, build to a heavy set without failure. B can be off the rig.

Metcon
12 min amrap
9 Deadlifts (225/135)
15 KBS (55/35)
21 Box Jump Overs (24/20)