Dynamic effort.
10min omem. 3 T&G Power jerk (Speed. 60-70% of max).

16min omem. 40sec time cap on each min.
1. 12/8 Cal row.
2. 10 Bench press.
3. 10/7 AAB cal.
4. 20 Banded pull aparts.

Midline.
3 sets 2min Elbow plank.
60sec Rest.