Warm up: rolling 200’s x 5(first 200 actually row 500)
5/3 mu +1 for every m +/-
Mobilize
A) 6×2 Clean doubles(start a new set every 2:00)
B) 6×2 at 80%
C)
0-3:00
40 burpees+max TTB
3:00-6:00
40 burpees+max TTB
6:00-9:00
40 burpees+max TTB
D) class
Accessory
4 sets of max effort rope pull-ups (2 sets with Right hand on top and 2 sets with Left hand on top)
3 sets of max strict hspu+15 kipping hspu(you may come down during 15 if necessary)
400 m walking sled drag(may rotate between walking backwards or forwards)