Warmup:
500 m row or 400m run
Mobility:
CS/Dynamic stretch
B warmup:
3 rounds of:
10 air squats
10 push ups
10 V-ups
Workout warmup:
Bench Press
Warm up to 75% then do:
3@75%, 3@80@, 2@85%, 1 @90+%, 1@95+%
Workout:
7 rounds for time of:
7 Shoulder-to-Overheads. (jerks) RX 95/65, RX+115/75 RX++ 135/75
7 TTB
7 Burpees
Lift:
Squat, Warmup to 70% then:
5x5 @75-80%
Skill:
4 rounds of:
2 rope climbs
15 GHD Back extentions