21-15-9

Push Jerk 135/85

Bar Facing OTB Burpees

9min cap

Strength

Split Jerk

Every 2 Min

3-3-3 

1-1-1

Mobility/Smash

Stations

1 Min Each Station

Banded Front Rack

Banded Lat Stretch

Banded Reverse Extension

Ball Smash Scaps

Ball Smash Traps

Ball Smash Shoulder

Foam Roll T Spine

Foam Roll T Spine Longways

Foam Roll Latts