Warm up:
Row 1k(sprint last 150)
3×5 strict chin-up+10 v ups+15 squats
Row 1k(sprint last 150)
A) class
B) 5 rounds
30 push Press
30 step back lunge
Use 2 DBs around 45ish/30ish lbs
C) 20 mile assault w/partner
Alternating every mile
Push the pace here. Try to go with someone around your same Mile times
D) if you feel great
3 x 15 push Jerk
First set 135/95
Second set 165/105
Third set: AHAP