Strength
Every 3 minutes for 15 minutes:
Complex:
3 Push Press, 2 Push Jerk, 1 Split Jerk
Conditioning
For Time:
1000/900 m Row
30 Burpees to Target
30 Shoulder to Overhead 115/80 (Rx+ 135/95)
30 Box jump Overs 24/20
30 Pull Ups (Rx+ CTB)
Bootcamp
AMRAP 25
2 Wall Walks
12 KB DL
12 Weighted Step Up
*Run 400 m on 5, 10, 15, 20
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