Strength
3 RM Split Jerk
3-3-3-3-3
Metcon
7 min AMRAP
7 DB Push Jerks 55/35 (Right arm)
7 Burpees
7 DB Push Jerks (Left arm)
7 Burpees
3 Rounds
30 Wallballs 20/14
30 SDHP 75/55
30 Box Jumps
30 Back Squats 75/55
30 Cal Row
35 min cap
3 sets of
DB Bench Press for Max Reps
Rx 55/35 Rx+ 70-75/55
Perform 10/10 Clapping Push Ups and Ring Dips after each set.
Metcon
1 min Plank Hold
50 Hollow Rocks
1 min Plank Hold
50 T2P 45/25
1 min Plank Hold
50 Mtn Climbers
1 min Plank Hold
**10 burpee penalty for breaking plank hold**
