| Superset: (20:00) | |
| A) 4×5 Jerks (from rack) @ 60% of 1rm OR at a moderate weight | |
| B) 4×8 Each Leg Pistol OR Double DB Step Back Lunge | |
| METCON (20:00) | |
| 21-15-9 | |
| Box Jump (RX: 24/20) (ADV: 30/24) | |
| 12 – 9 – 6 | |
| Shoulder to Overhead (RX: 135/95) (ADV: 165/115) | |
| *200 M Run –OR– 250 M Row — OR — 15/12 Cal Bike After Each Round | |
| Optional Work: | |
| 30:00 Zone 2 Bike | |
| 20:00 Mobility and Soft Tissue Work |
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