Gym Workout 

A.

5×3 Push Jerk

B.

AMRAP 12: 

20/15 Cal Row

20 Single DB Box Step ups 24/20”

20 Toes-to-Bar

20 Alt. Hang DB Snatch

Scaled: 35/25lbs, Hanging Knee Raises
Rx: 50/35lbs

At Home Workout

4 Rounds: 

400 Meter Run

20 Box Jumps/Step Ups

20 Walking Lunges