AM
A. Split jerk; 1, 1, 1; rest 2 min
B. Bench press; 2-4×5; rest 2 min
C. Weighted dip; 2-4×4; rest 2 min
+
21-15-9
Airdyne calories
Ring dips
PM
A. 100 CTB chin ups for time
+
Run 15 min z1
AM
A. Split jerk; 1, 1, 1; rest 2 min
B. Bench press; 2-4×5; rest 2 min
C. Weighted dip; 2-4×4; rest 2 min
+
21-15-9
Airdyne calories
Ring dips
PM
A. 100 CTB chin ups for time
+
Run 15 min z1