Strength:
Shoulder Width Bench 4x10
Dips 4x15
Hand Release Push Ups 4x20
Tricep Kickbacks 4x10

Metcon:
30/10 + 20/20 + 10/30
Alternating Single Arm DB Snatch #45 / Tire Flip

Conditioning:
10min Warm Up, then 30min Tempo Run, 5min Cooldown

Optional Accessory:
Shrug 4x10
Upright Row 4x8