Warm up
10 minutes: run 50 yards slow run 5 yards fast.
At 10 minutes:
row 500 m+1 round of Cindy x 3
A) barbell club or:
20 min emom
1 power snatch+3 HSPU
B) Conditioning(from Bergeron)
5 Rds of:
:40 of max rep Push Jerks, 135/95
:20 rest
:40 of max rep Burpee Box Jumps, 24.20
:20 rest
:40 of max rep Deadlifts, 225/155
:20 rest
:40 of max rep Bike for calories