warm up: nose breathing
10 right arm Db thrusters
10 left arm Db thrusters
2 mile bike
15 right arm Db thrusters
15 left arm Db thrusters
row 1k
A. Split Jerk to max
B. Class
C. 4 Rounds with a partner (or cut reps in half)
20 Burpee Box Jump Overs (30″/24″)
200m Farmers Carry 88’s/70’s*
200m Sled Drag heavy*
*Do the farmer and sled drag at the same time. Switch when necessary. If solo do 100m of each per round. Switch frequently and don’t injure your hands