STRENGTH

A) 4×6 Shoulder Press @75-80% 1RM

B) 4×8 Ring Rows

 

METCON

12 min AMRAP
3 Clean and Jerk (135/95#)
3 Burpees over bar
3 C&J
6 Burpee over bar
3 C&J
9 Burpee over bar
3 C&J
12 Burpee over bar
ETC…