STRENGTH

1) Push Jerk: 5 x 3 @75-80% of 3/29, every 90s.
– reset on each rep.
2) Metcon Warm-up
– Strict C2B + Step-ups

METCON

4 Rounds of:
8/5 Strict C2B Pull-ups
20 single KB Alt. Step-ups (24,16) (20”, 15”) (Total Reps)
15 burpees
Rest 1:1
25:00 Time Cap

EXTRA CREDIT

Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest