A. Take 15 minutes to complete 6 sets of the following
Push Press
2 sets of 6 @ 70%
2 sets of 4 @ 75%
2 sets of 2 @ 80%
B. For time
Row 50/40 cals
40 Hand release push-ups
30 CTB pull-ups
20 Power Cleans @ 155#/105#
Essentials
A. 3 sets
A1. 6-8 barbell strict press from rack (last couple reps challenging)
A2. dips off a box 12–15 reps
A3. 12-14 kettlebell pull throughs
B. 12 Min AMRAP
12 ring rows
250/200m row
12 wall ball