Warm up
3 min on any machine
3 sets
10 banded or goblet squats
10 full kB swings
Strength
Barbell Rows
3 sets of 10
Workout
15 minute AMRAP
10 push jerks 135/95
3 rounds of Cindy
T1: modify weight as needed
T2: as written
T3: 5/3 strict pull-ups and 165/115