Strength:

A1) Mix Rack Farmers x 3

A2) Seated Z Press- 3 x 8 (DB or KB)

B) Push Jerk - 5 x 4 (75, 75, 80, 80, 80%)


MetCon - 11 Min AMRAP

  50 Dubs

  12 HSPU (20 DB Press)

    7 Strict Pull Ups (10 Ring Rows)


Supplemental: Core x 3 Rounds

  40 Bicycles

  20 Hollow Rocks

  *Buy Out - accumulate 2 mins of Low Plank