Strength
4 Sets @ 70-75 of 1RM Front Squat
3 Front Squats + 1 Jerk
Conditioning
15 Min AMRAP
8 Thrusters (95/63)
5/4 Cal Row
8 Thrusters
10/8 Cal Row
8 Thrusters
15/12 Cal Row
….
Add 5/4 Cal each round
Gymnastics
10 Min EMOM
1-3 Strict HSPU
*Scale to 1-2 Ab Mats. Maintain sets across all 10 rounds.
Conditioning
For Time
5 Rounds
6 OHS (135/93)
30 DU
Then
30 C&J @ 135/93
