warm up(move quickly between movements); this is a long warm up but very necessary.
10 min chill pace run
5 min emom cal row 18/12
A) 100 broad jumps X 6’/4′
E2mom 10 pull-ups (inc. at the start.) until 100 pull-ups. If you finish broad jumps before you reach 100 pull-ups just finish out your remaining pull-ups as fast as possible.
B) cluster+thruster+push jerk
rest :90 X 10… Similar weights here. Should all be pretty dang heavy.
C) 20 min emom (going to be rough)
Even: assault bike 18/12
Odd: 3 front squats from floor (pick a weight and stick w it. Should be pretty heavy. Also, fs is from the ground. Power clean it up, get tight and do your 3 fs.)
D) class at some point.