WARMUP  (10):  

2 Rounds

1 TGUs R&L

5 Tempo Push-ups

Hold the Bottom of a Dip 15 Seconds

10 Cals A.D. 

WARM-UP (15):

2 - 2 - 2 - 2 - 2 Bench Press

STRENGTH (15)

Every 2 Minutes For 12 Minutes (6 Sets)

1 Thruster +

1 Push Press +

1 Push Jerk +

1 Split Jerk

CONDITIONING (20)

3 Rounds For Time:

21 Deadlift 145/65

15 Pull-ups/Swings 35

9 Front Squats