STRENGTH

1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.

1b) Strict Pull-ups: 4 x 6. Rest 60s.
– Rx+ – Band Resisted Pull-ups

2) Warm-up for Metcon x 3 rounds of:
– 5 Box Jumps
– 5 OHS (ascending weight)
– 5 T2B

CONDITIONING

AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 T2B
21 Overhead Squats (95, 65)
Rest 60s after each completed round.

Accessory:

Rusin Triset x 2-3 rounds. No rest.
Then,
Foam Roll Lats x 60s each