Warm up
3 Minute Row/ Bike
30-60 second Wrist Stretch
Front Rack Stretch
10 Strict Press (barbell)
10 Push Press (barbell)
10 Split Jerk (barbell)
Strength
Push Press + Split Jerk (20 Minutes)
1-1-1-1-1
Metcon
21 Minute Alternating EMOM:
20/15 Calorie Bike
10 Burpees
5 Muscle Ups (Scale: 5MU -> 10 pull ups -> 10 banded pull ups -> 10 ring rows)