Warm up: tabata wallballs/squats
A. 3 rounds
Every 8 minutes row 1000 m
With remainder of the 8 min build to 3 rm power clean and jerk
Or IM30
B. Class 30 min cap with a partner
4 rounds
50/40 cal row
30 clean and jerks
30 thrusters
R1: 135/95
R2: 185/125
R3: 205/135
R4: 225/155
C. Weakness x 15 minutes