Warm-up:

200m Run then 3rds of:

Prone Shoulder CARs x 3 each

3 Thrusters

3 Behind the Neck Strict Press

Strength:

5 sets Rest 2min between sets

1 Strict Press + 1 Push Press + 1 Push Jerk

Workout of the Day:

Every minute on the minute x 15min

1) 12/10 Calorie Row

2) 8 Thrusters (95/65)

3) 2 Bar Muscle-up or 5 Strict Pull-up