Part A: progression 5 thrusters at 135/95 EMOM for 5mins
Part B:
50 WB 20/14
40 pull ups
30 BJ 24/20
20 thrusters 95/65
10 pistols
5 MU
and back up with 10 pistols, 20 ....finish with 50 WB
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.