Monday 1900624

Warm-Up:
400m Run
20 Groiners w/ pause
10 Kossaks
10 Single Arm High Pulls (each)
10 Alt Box Step Ups

Strength:
A. Clean Lift Off + Clean + FS, 2+1+1
1x1 at 60, 65, 70%
3c1 at 75% and 80% 

MetCon:
E5MOM 20:00(4 sets)
15 t2B
10 DB Hang C&J, 50/35# per hand
15 cal AB
rest = work

Extra:
A1. Bottom of Ring Dip Hold 3 x :15
A2. Ring Support Hold 3 x :15
A3. Chin Over Bar Hold 3 x :15