A) STRENGTH
Push Jerk: Build to a 1RM. Rest 2:00
– Beginner: Work technique and add weight if from permits.

B) METCON
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders

L3: (Regular Pull-ups)
L3: (Band Assisted Pull-ups) (Box Push-ups) (30s of Double Under Attempts)
L1: (Ring Rows) (10 Box Push-ups) (30 Single Unders)
*Score = slowest split

C) EXTRA CREDIT
Banded Alphabets x 3 sets on each side. Rest as needed.