Friday:30 on :30 off X 5 of each
Bear crawl
BF burpee
Assault bike 3 miles
Mobilize
A) 3 front squats + 3 jerks X 7
First set at Bodyweight/75%bw. Work up from there.
B) 2 rounds… Rest 5 min between each.
9 BF burpees+12 power snatches 115+15 thrusters+18 cal assault bike
C) 3 rounds 50 cal row+40 box jump overs+30 KB deads 70×2/53×2+20 wallballs+10 muscle ups