Warm-up:

In ten minutes:

With an empty barbell, grab as many quality sets as possible. Do not add weight to barbell:

10 On-toe-split Jerks, alternating feet

10 Banded Jerk dips (3 sec pause at bottom of dip)

WL:

1) Split Jerk 75x2, 80x2, 85x2, 80x2

Strength/Skill:

2A) 4XME strict HSPU, or Press 4X8

2B) BS: 70x2x3

Conditioning:

3) For time:

With a partner:

Run 1 mile (together)

20 Synchronized Burpees

60 Toe-to-bar (tag-team style)

200m Buddy carry

Extra work:

1) 5X5 OHS, AHAP

Postural restoration:

1A) 3x5 internal rotation bridge

1B) 3x5 iso plank

2) 20X Croc breath