Warm-up:
3 rounds:
10 Back Squat shoulder stretch
10 Strict Press
10 Front Squats
WL:
1) 5x1 OTC: 1 Pause Clean (3 sec pause at knee) + 1 Pause Hang Clean + 2 Jerks
Strength/skill:
2A) Find a 5RM Thruster in 5 sets
2B) 4x:30 sec ME C2B Pull-ups
Conditioning:
3) 12" AMRAP:
9 Deadlifts (155/103)
12 HR Push-ups
15 Box Jumps
Extra work:
Aerobic capacity:
1) Row 2k AFAP, rest unitl HR drops under 110 BPM, then row 20 minutes with HR between 140-150 BPM