Prep
10 Calorie Row
15 Thrusters (45/35)
3 Rounds
Strength
Work up to a heavy 3-rep back squat
Strength Conditioning
Every 3 Minutes for 12 Minutes
8 Shoulder-to-Overhead (155/110)
8 Strict Pull-ups
8 Strict Ring Dips
Met-con
8 Squat Cleans (135/95)
6 Box Jumps (30/24)
4 Rounds
Row
Easy 4000 Meter Row
