Strength
3x
A1) 8 ea Alternating glute bridge floor press 4.1.x.1
A2) 6 strict dip 3.1.x.1
A3) 8 ea dumbbell row 2.1.x.1 (3 point stance)
Metcon
8 min ascending ladder
2 Hang power clean 95/65
4 Push press
4 Burpee
4 Hang power clean
6 Push press
4 Burpee
6 Hang power clean
8 Push press
4 Burpee
8 Hang power clean
10 Push press
4 Burpee
*every round HPC & PP increase by 2