AD: Single Arm DB Row~ 12-14/arm x4 @20X0, Rest 1 Min b/t sets

L1: a) Clean DL~ 4×2, 2-3 Min Rest b/t sets

b) 10 Min AMRAP:
10 Sand Bag Clean (full squat)
10 Push Ball

L2/L3: a) Thruster- Build to a heavy 2 in 10 Min- short rest (bar starts on the ground)

b) “Jackie” For Time:
Row 1K
50 Thrusters- 45/ 35#
30 Pull Ups