Strength

  • Tempo Ring Row
    • 4×8-10 @ 1233
  • Alt. DB Bench press
    • 4×16-20 (Total)
  • Plank March
    • 4×20-30 seconds

Metcon

  • 3 RFT
    • 15 Hang Clean (115, 75)
    • 10 S2OH (115, 75)
    • 5 OHS (115, 75)

Extra credit

  • Banded Pull Apart x 100
  • Banded push down x 100