Warm-up

Strength: 5 sets 

1a) Tempo Bench Press x 3 reps @12X1 2sec active hold at chest

1b) 30sec Bat Wing Hold + 10 Dumbbell Bent-Over Rows @2010

Conditioning:

Metcon Mania

50/35 Calorie Assault Bike

40/30 Calorie Row

100 Double-unders

50 Dumbbell Hang Power Snatch*

Rx 35/25

Rx+ 50/35

*Split any way as long as you do 25R and 25L.