Warm up:
Run 1200 m
Mobilize
A. Team at 10 am
1 mile bike
Max single arm db thrusters 50/35
Max ttb
Max box jump overs 24/20
B. 3 rounds
1 min max bench 95/65
1 min max barbell rows 95/65
1 min max deadifts 95/65
Rest 1 min
C. Every 3 min for 12 minutes
1 power clean+3 front squats+1 jerk
D. Accessory
GHR 4×8
Weighted glute bridge 4×8
Strict hspu 4×8*
*add plates to make it tough.
Strict chin-ups 4×8