Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty bar:

10 Romanians

10 bent over rows

9 alternating presses

Forearm stretch

10 front squats

3x3 hang clean and jerks

Workout Warmup: Strength

Shoulder Press

2x5, 70% then 75%

3x3, 80% add weight as you can.

Workout:

DT, last done 5/8/18

Five rounds of:

12 Deadlifts RX 135/95, Hero 155/105

9 Hang power cleans

6 Push jerks

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

Endurance:

2 rounds of:

500/425 m row

25 Wall Balls, 20/14lb

25 ball slams 30/20lb

25 KB swings, 24/16kg

Lift:

10 min EMOM

1 hang snatch+1 snatch from ground, start at 65% and add weight as you can.

Skill:

10 strict HSPU

20 Extended HSPU

30 Kipping flat HSPU