A1) 5 Pause Push Jerk, Pause in Dip and Receiving Position for 2 sec, rest 30sec
A2) 6-8 Single Arm Ring Row @21X2 per arm
A3) 6-10Banded Hollow lat pull down @2020
Rest 1:00 x 4 sets

B) For Time
15-12-9-6-3 Dual DB Hang Squat Clean (50-35) (35-20)
10-10-10-10-10 HRPU
30-30-30-30-30DU

C) Core
3 rounds
20 Hollow Scissors
30sec R Plank
30sec L Plank
20 hollow rock
rest as needed

D) Armor – 30-20-10
KBS
Box Step ups
no push up burpees
*200m run after every round

E) Summer Gunz
10-9-8-7-6-5-4-3-2-1
DB Bench Press
Db Bent Over Row
Parallette Dips