Strength
3x
A1) 5 Chin up 3.1.3.1
A2) 5 push up + 15 second bottom of push up hold (chest 1-2 inches off of floor, elbows in)
A3) 20.20 hollow hold
Metcon
20-18-15-12
Cal row
Toes to bar
Hang power clean 95/65
3x
A1) 5 Chin up 3.1.3.1
A2) 5 push up + 15 second bottom of push up hold (chest 1-2 inches off of floor, elbows in)
A3) 20.20 hollow hold
20-18-15-12
Cal row
Toes to bar
Hang power clean 95/65