warm up: 3x
10 cal bike+10 burpees+10 hollow Rocks
mobilize
A. 18.1 retest(set a target for retest. At 10 minutes if you are not on pace, stop. Move on to remainder of programming.)
B. Every 2 minutes for 20 minutes
1 power clean+1 hang power clean+1 jerk
C. 4 rounds
1 Mile legs only bike
15 hspu
10 burpee box jump overs
5 muscle ups