Warm-up:

1 round:

10 Strict Press

10 Push-press

Strength:

1) Find a Push-press 2RM

Strength/skill:

2A) Find a 2RM Front Squat

2B) Ring-dips 4x5 strict + ME kipping

Conditioning:

3) Compare to March 31st, 2017:

Burgener beep test:

***EMOM for as long as you are able:

7 Thrusters (95/65)

7 Pull-ups

7 Burpees

If you did not pass three rounds last time we tested, consider dropping the number of reps down to 4 or 5 reps on all exercises.

Extra work:

Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.

Strength:

1) 2RM Bench-press in 5-7 sets

Capacity:

2) Bike 10k or Row 5k, at 150 BPM, every 7 minutes, starting at 7:00, HS walk 50 feet, or 3 sets UB HS walk