Strength:
A) Jerk From Rack: EMOM x 12 min: 1 rep to heavy single, ascend in weight each minute; immediately into 3 STO @ 60% of single + 6 Box Jumps (30/24) x 5 rounds every 90 sec
B) FS: Every 60 sec: 60/5, 70/3, 80/2, 90/1, 75/5, 85/3, 95/1
Skill:
A1) Strict Chinups x 8 x 3 sets @ one heavy weight, no rest A2) GHD Situp Static Hold x 30 sec x 3 sets, weight as able, rest 90 sec
Conditioning
AMRAP in 6 min:
5 Thrusters (95/65)
5 OHS (95/65)
*ascend in rep to 10,10, then 15,15, etc until time is up
Rest 6 min
AMRAP in 6 min:
Max Distance Row