Warm-up:

20x Leg swings each leg

10x Push-up

10x Air-plane bird-dogs

10x arch-hollow swings

Warm-up to 80% of 1RM CJ

Weightlifting:

Every 1:30 for 10 rounds:

CJ 80x1x5 sets, then, 85x1, 90x1, 95x1, 100x1, 103x1

***Only one attempt at each weight, if a miss occurs, stay at that weight. If another miss occurs, drop weight. You may only increase weight if you make the lift.

Conditioning:

For time:

Run 800m

100 Dubs

21 Thrusters

75 Dubs

18 Thrusters

50 Dubs

15 Thrusters

Run 800m

20 minute cap.