STRENGTH:
3 SETS WITH 1 MINUTE REST BETWEEN ROUNDS
4 SINGLE ARM STRICT PRESS + 4 SINGLE ARM PUSH PRESS + SINGLE ARM PUSH JERKS (PER SIDE)
4 KB LOW FRONT RACK SQUATS (PER SIDE)
4 ARCHER RING ROWS (PER SIDE)
METABOLIC CONDITIONING:
12 MIN AMRAP
9 TOES 2 BAR / HIGH KNEE RAISES
6 BURPEES
9 PULLUPS / RING ROWS
6 WALL BALL SHOTS 20/14