Warm Up
3 rounds
1 min air bike
10/10 half kneeling single arm press
10 squat jumps
15/15 bicycle cunch

Strenght
Split Jerk From Rack 4-4-3-2-2-2reps@55-65-75-82-82-65% of 1rm split jerk
Speed Bench press 4x5reps@60-65% of 1rm.
rest 2-3 min bwn sets

Metcon
3xtabata with air bike / 4min rest bwn sets. Go Fast on all sets but dont push
too hard. keep 85-90% effort.

Accessory
3x10/10 single arm bench press
3x15 barbell bicep curls
5x10-15 sec l-sit on parallettes
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio