Warm-up:
- 3×2 TGU
- 3×10 Duck Walk
- 3×3 Strict Pull-up
- 3×5 OHS Wall Drill
- 3×5 Banded OHS
Strength/Skill:
Overhead Squat
5, 3, 2, 2, 1, 1, 1
MetCon:
for time
RX – 95/63
- 400 m. Run
- 30 Power Clean
- 60 Bar Hop
- 20 Power Clean
- 40 Bar Hop
- 10 Power Clean
- 20 Bar Hop
Fitness/Recovery
scale weight or DB
SU or Air Squats
Powerlifting:
Max Effort Upper Body
- Floor Press 1RM
- B-O BB Row 4×8
- DB Curl 3×8
- DB Ext. 4×12
- Wood-chop 4×15
- Band Pull-down 100 ea.
- Band Face-pullapart 100 ea.