STRENGTH

Speed Push Press  6 x 3 @80% of last Friday, every 90s.
– Beginner: 5 x 5. Rest 90s.

METCON

EMOM 20:
Minute 1: 15 Push Press (95,65)
Minute 2: 30 Double Unders
Minute 3: 15 Bent-over Rows (95,65)
Minute 4: 15 Burpees

EXTRA CREDIT

1a) Banded Hammer Curls: 3 x 15. No rest.
1b) Elbow out Tricep Extensions: 3 x 15. No rest.