Warm-up
3 sets
10 Drag SU
10 American KBS
:30 Wall Hinge Stretch/:30 Wrist Stretch/:30 Tricep Smash each arm (rotate mobility each set)
Weightlifting
Shoulder Press (5×5-8 )
E3MOM @ 60-65%
Tempo 31×2
(3 sec decent, 1 sec pause at chest, Press, 2 sec pause at top)
Metcon
Metcon (Time)
5 sets
100m Run
15 Drag DU
10 Hang DB C&J (50/35)(Rx+ 70/50)(5 Each Arm)
Rest 1:00 b/t sets
Score is total time including rest
