Strength:
A) Push Press: 5×5 @ 85% of 5 rep from last wee
B) Split Jerk: 10 minutes to find 3 rep max from blocks, must use at least 5 sets
C) BS @ Max Triple weight in FS from Monday complete the following:
3 Rounds:
EMOM x 3 min: 100m sprint + 3 BS @ FS max triple
rest 1 min
Skill
A) Accumulate 100 Hollow rocks
B) Death by burpee Bar MU
C) 4 min. Tabata – GHD situp just to parellel and up
Conditioning:
AMRAP in 12 min
6 Shoulder to OH (135/95)
12 HR Pushups
15 Box Jumps (24/20)