Warm Up
3 Rounds
5 Push Ups
10 Band Pull Aparts
5 Plank to Squat
10 Alt Samson Lunges
Strength
Bench Press (30 min)
Prep:1×10 w/bar, 3×5 working up
Work: 4×8 at same weight
Follow each work set with 8-10 single arm DB Rows/side AHAP
Met Con
AMRAP 10 Minutes
5 Burpees
10 Single DB Hang Clean and Jerk (5/side)
25 Double Unders (scale to 50 Single Skips)
