Complete in Order
Conditioning:
8 minute running clock:
3 Rounds:
20 OHS (95/65)
10 Burpee Over The Bar
7 MU
if there is remaining time rest for that time then complete the following:
5 Rounds:
12 Thrusters (95/65)
9 C2B Pullups
6 Box Jumps (36/30)
Skill
E2MOM x 10 min:
8 Double KB Bent Row
8 Double KB Hang Clean
8 Double KB Push Press
50ft Double KB Waiter Carry
Strength:
A) EMOM x 8 min: Power Jerk + Jerk to heavy for the complex
rest 4 min
B) EMOM x 8: Back Squat x 3 reps
Use the first 4 sets to warmup to 85%
Last 4 sets are to be completed at 85%
C)Tabata x 8 min Alternating:
Hollow Rock
Arch Hold