15 min to find 3RM Thruster (from rack)....

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Strength

15 min to find 3RM Thruster (from rack)

F: 5 Front Squat + 5 Push Press

P/S: As written

Conditioning

15 min Atlernating EMOM

A Row For Calories

F: 8/6

P: 10/8

S: 12/10

B Thrusters

F: 10 Med Ball or Light DB thrusters

P: 10-12 Thrusters 95/65

S: 10-12 Thrusters 115/75

C Pull-ups

F: 8-10 Ring Row or Banded Kipping Pull-up practice

P: 10-12 CTB

S: 12-15 CTB

Finisher

3 Sets

10-15 Hammer Curl

10-15 Standing Reverse Fly