• 300m Run
• Push Press x 5
• Push Jerk x 4
• Split Jerk x 3
• Split Squat Switch x 10

Strength:

Split Jerk

• 12 Minutes to Find 1 RM

Skill:

2 Sets:

• ME Muscle Up x :60 Seconds (Rest 3 Minutes btw sets)

• 1 Mile Run

Comp:

10 Minute Work Capacity Test

For Total Reps:

• 4 Minutes Row For Calories
• Rest 60 Seconds
• 3 Minutes Pull Ups
• Rest 60 Seconds
• 2 Minutes Back Squat BW/3/4
• Rest 60 Seconds
• 1 Minute Shoulder to Overhead 135/95

•  5-8 Minutes Hip Mobility