1. Warm Up
4 minute AMRAP
10 Plate Squats
10 Dumbbell Strict Press
2. Prep
3 sets
5 Back Squats
5 Push Jerks
3a. Strength
3×5 Back Squat
3b. Endurance
Complete the following
60 Calorie Row
4. Met Con
21 – 15 – 9 reps
Push Jerk 135/95
Pull Ups
