A – Wendler Press from ground – 3×5 40, 50, 60%

 

B – 8 min EMOM

2 clean and jerk

C – 30 mins of alternating work

2 mins РRow or Ride at 85% effort РPractice Pacing 

2 Mins – Flutter Kicks

2 Mins – not amrap – 5 HSPU/dips/push ups

5 pull ups or 3 muscle ups