Press

A) Push Press

E2MOM X4:

• 6 TnG Push Press @70-75%

B) Push Jerk

E2MOM X4:

• 2 TnG Push Jerk @80-85%

Gymnastic Metcon

4x3min On/2min Off:

• 4 Devils Press @2x40lbs
• 6 bMU
• 12 GHD

Strength

A) 3x Superset

• 10/10 1-Arm DB Bench Press (alternating arms, resting arm extended)

• 1 Set Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 legs raised Ring Row
• 10-15 Ring Push Up + Ring Plank Hold 30-40s
• 20-30 Banded Tricep Ext