A. Warm-Up
3 rounds
10 Thrusters with Wall Ball
10 Med ball cleans
A2. Activation + Skills
For Quality (8 min cap)
30 DU or 1 min DU prac or 60 single unders
2 Dbell Man Makers, strict form
2 Turkish Get-Ups Per side
B. Strength
Bench Press (with Benches, NOT floor press)
3x5 @ 2100 (2 seconds down, 1 second pause at bottom)
All sets at the same weight, (70-75% of best setoff 5 from April 18)
OT2 min
C. Conditioning
(start at different stations and work in as you go)
5 min AMRAP
30 air squats
20 FR Lunge @ 40/25kg
10 FS
Rest 2 min
5 min AMRAP
5 burpees
10 PC @ 40kg/25