Strength:
A) Power Jerk: work up to 3 rep TNG max in 8 min. Rest 2 min. 1 Split Jerk @ 3rep weight + 6 Box Over Jumps (24/20) every 60 sec x 6 min
B) FS: Every 60 sec: 60/2, 70/2, 80/2, 85/1*6 sets
Skill:
HSPU Clusters: 2.8.2.ME (the sets of 2 are strict, the sets of 8 and ME are kipping; rest 10 sec between the sets, rest 3 min after completing the entire cluster) x 4 rounds
Conditioning
3 Rounds:
1k Row
30 Burpees Over Rower
30 GHD Situps