• WARMUP
  • Animal Walks
  • Run 400m
  • Shoulder CARs
  • 10 Strict Pull-ups 

  • STRENGTH
  • Push Press 5×3 build to heavy triple

  • METCON
  • Open Workout 13.4
  • 7 min AMRAP
  • 3 Clean and Jerks 135/95
  • 3 TTB
  • 6 C&J
  • 6 TTB
  • 9 C&J
  • 9 TTB…etc