A. Weightlifting:
10×2 Push jerk at 110% strict press 1RM
 
B. MWOD:
Tricep Smash – 3x30s ea side
 
C. WOD:
For time –
Row 1000m
rest 2 min
2 Rounds:
10 Pull ups
15 Push ups
20 air squats
 
D. Post-WOD Recovery:
Tricep and Lat Smash