STRENGTH
Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s.
METCON
EMOM 16:
Minute 1: 8/5 Strict Pull-ups
(alternate between pronated and supinated grips)
Minute 2: 10 DB Push press
Minute 3: 20 DB Renegade Rows (same weight as Triceps)
Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)
Rx+:(10/8 Strict Pull-ups)