Strength A: Split Jerk (10 minutes to build to a 1RM ) B: Metcon (Weight) Every 2 Minutes x 3 Sets

1 Reps @ 90% of Part A. Metcon Today we are going to do a triplet for time of running, push jerks, and bar pulling. The scale variationis that I want you to do today are either C2B pull-ups and bar dips, Pull-ups and bar dips, ring rows and box dips. Try to pick a difficult versions and if you use a band make sure you can hit 2-3 at a time. Metcon (Time) 3 Rounds for Time:

Run 400 meters

12 Push Jerk, 155/105#

6 Bar Muscle Ups Extra Work Metcon (No Measure) 2 Rounds:

40 Banded Face Pull

60 Second Supinated Hang

Rest 60 Seconds #workoutoftheday