Warm up:
5 minutes jump rope practice
10 Rounds (every minute)
1 x squat clean
1 x thruster
1 x back squat
1 x jerk
1 x overhead squat
(89#)
Conditioning:
Jack (20 min AMRAP)
10 x 115# Push Press
10 x 24inch Box Jump
10 x KB swings 50#
7 Rounds + 7PP
Went for 8 rounds was on pace through six then fatigue on push presses became too much, only way I was going to get to 8 was to jerk but didn't want to cheat.
Endurance:
Light 5K Row (23 mins 05 secs)
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