Warm-up

Strength:

Every 2min x 12min

Push Press x 2 + Push Jerk x 2 + Split Jerk

Conditioning:

Complete as many reps possible in 4 minutes of:
200 Meter Run
10 Burpee Pull-Ups*
20 Shoulder to Overhead (95/65)
30 Sit-ups
40 Thrusters (95/65)
50 Double-unders

Rest until the clock reaches 6:00, then perform….

Complete as many reps possible in 6 minutes of:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead
30 Sit-ups
40 Thrusters
50 Double-unders

Rest until the clock reaches 15:00, then perform….

Complete for time:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead
30 Sit-ups
40 Thrusters
50 Double-unders