Strength
3x
A1) 12 DB bench press 3.1.x.2 (moderate weight)
A2) 12 Bent over row 2.1.x.2 (barbell 40-50% max clean)
A3) 1 min plank
Metcon
AMRAPx13
5 hang clean 115/80
10 shoulder to over-head 115/80
50 double under
3x
A1) 12 DB bench press 3.1.x.2 (moderate weight)
A2) 12 Bent over row 2.1.x.2 (barbell 40-50% max clean)
A3) 1 min plank
AMRAPx13
5 hang clean 115/80
10 shoulder to over-head 115/80
50 double under