Warm up:
10 min chill run
mobilize
A)
70 pistols
Rest 2 min
60 db snatches (70/45)
rest 2 min
50 ring dips
Rest 2 min
40 ctb pullups
B) 3 sets: max time weighted hip ext hugging 45lb plate. Then drop plate and do 15 hip ext.
C) 400m run + 20 hspu as many strict rest 2:00 x 4
D) 400m run + 20 box jumps 24/20 rest 3:00 x 3
E) 40 thrusters 95/65 for time. Do this last and only if you did everything else.