– Strength: Shoulder press and 1-Arm DB Row superset with 45 seconds rest between sets. Shoulder press weight will increase each set performing 5 reps per set. For 1B, the 1-arm dumbbells rows, 1 weight should be used for ALL sets. Select a challenging weight. Perform 4 sets of 10 repetitions per arm with 45 seconds of rest between sets. – Metcon: Today’s metcon is a burner. Strive for 70-80% effort starting off slow and increasing as you see fit. The barbell weight should feel light allowing you to cycle through the hang power cleans quickly and complete larger sets (at least 10 reps). Focus on controlling your breathing on the thrusters and burpees.