Warm up Row 2500m add in three 150 m sprints
Mobilize
A) 3 rounds.
15 muscle ups 15 thrusters 135/95
B) 3×10 press(all heavy)
C) 3×10 bent over row(all heavy)
D) 6×400 m run (every other 400 m with a 35/25 KB)
E) do class at some point