Warm-up

• 2:00 Row or Ski or Bike –then–
• 2 Rounds of
  • 10 PVC Passthroughs
  • 10 Scap Pull Ups
  • 10 Bench Push Ups / Single DB Strict Press (each arm)
• 5 Rounds For Quality:
  • 6 SHSPUs
  • 6 Strict C2B Pull Ups
  • 15 V-Ups
    • *quality work, rest as needed bt sets, work at your own pace.

METCON

• 5 rounds for time of:
  • 6 Power Clean & Jerks, 155/105 lbs
  • 15/12 Row Calories
  • Rest 1 min