Warm-up
Kettlebell Complex
2 set on each side
10 SL RDL
10 Hang Clean
10 Front Squats
10 Push Press
then…
3 sets
5 4-count Push-ups
:20 Push-up Plank Hold
Weightlifting
Bench Press (1×1)
*Build to a heavy single in 15 min
Bench Press (2×5)
2 sets of 5 at 60-70% of today’s heavy
Metcon
Metcon (Time)
For time:
30/25 Cal Row
15 C2B (Rx+ Bar MU)
12 DL (135/95)(Rx+ 185/125)
9 Hang Power Clean
6 S2OH
30/25 Cal Bike
10 min cap
