Complete in Order

Strength:

A) Split Jerk from rack/blocks: Work to heavy triple for the day

B) BS: 5 sets of 3 building to max for the day
*1st rep has 5 sec. pause in bottom

Skill:

A) 5 sets
– 10 sec. ring row hold w/ feet even with box (rings low on torso)
– 20 sec. support position hold on rings

Conditioning:

18 min. AMRAP

-100m run
-3 rope climbs
-200m run
-200m Sled drag (110/75 # total weight)
-400m run
-1 legless rope climb

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