W1 D2

 Barbell row - supinate Grip 

8 x 8 - w/30sec Rest between sets @ 50% 

1 ME set of 

Strict Pull Up

Split Jerk  

3-3-2-2-1-1

 -first set of 3 starts at 70% 

5RFT Finisher  

4  Lunges (2 on each leg)

4 Jumping Lunges (2 on each leg)
4 Air Squat
4 Squat Jump