400m Run
15min Active Warm Up
1 Arm Sumo Deadlift 3×3ea/60-70-80kg
Deadlift 10/100 8/160 2×6/210
BO Row 10/70 8/90 2×6/110 (Tempo 1.1.1)
3 Sets
K-Bell Floor Press 15/6-8-12kg
Supine Ring Pull Up + Scap Pull Up 6+6/
3 Sets
DB Scaption Raises 15/3-5-7lbs
One Arm Bent Over Row 8ea/40-50-60kg
K-Bell Work
Swings 4×8/24-28-32-40kg
Wood Chop 4×8/24-28-32-40kg
Alt. Arm Swings Snatch 3×5ea/12-16-20kg
Alt. Arm Swing Clean 3×5ea/12-16-20kg
15min Stretch

Rest

Power Clean + Push Jerk 5-7×3+3/AHAP
10 Rounds
1 Thrusters w/ M=185lbs, W=115lbs
50m Sprint (Fence & Back)
2 Muscle Ups

Rest