A)

Strength:

Split Jerks: 3×3 w/ pause in dip

Split Jerks: Build to heavy 2 rep

Conditioning:

10min AMRAP:

15 C2B

6 DB Box Step Overs (50/35)(24/20)

3 Wall Walks

B)

Conditioning:

20min EMOTM:

1) 15/12 Cal Row

2) 40 DU + 10 Air Squats

Accessory:

3RDS:

40 Russian Twists

40 Banded Hammer Curls

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