1. Warm-up
Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
5 Pull Ups
100m Sprint
(Primer)
2. Strength
Find your 3RM Back Squat
3. Met-Con
In 8 Minutes:
Row 600/500m
50 CTB Pull-Ups
Max Rep Clean and Jerk 155/105 in remaining time