July 1

A. Warm Up

B. Activation/skills

C. Strength

3 PC and Push Jerk (no split Jerk)

OT2Min
(build to a heavy 3)

D.  Metcon

4-5 rounds (dependent on time)

OT3min

Run 200m or row 250m
7 deadlifts @ 60-40kg/40-25kg
7 Hang PC
7 S2OH