P:A: Jerk (Find a daily 1 rm in 12 mins; then 1×3@90% of max)
then perform 1(rep)x3@90% of daily 1 Rm
P:B: Front Squat (@20X1; 80%x3x5)
P:C: Metcon (2 Rounds for calories)
1 min ab; x2
rest 7 Mins between sets
P:D: Strict Toes-To-Bar (3×15)
rest as needed

F:A: Push Jerk (3×10)
build to a tough triple; rest as needed
F:B: Metcon (Time)
2 Rounds For time

50 hr push ups
50 Russian twists 45/25
Run around mall

W:A1: Arnold Press (@30X1; 4×12)
no rest
W:A2: CS – ATYT (@2020; 4×12)
rest 60 secs
W:B: Metcon (Time)
2 Rounds for time

40 db Push press
30 Russian twists 35/15
400m run