Part A:
9-7-5 of
thrusters at 155/105/95/65
BJ 28"/24"/24"/20"
rest 5 minutes
Part B:
36-28-20
Push ups and KBS 1.5/1
Additional open prep:
18-14-10
rowing for calories and burpees over the rower
Strength Program:
Squat : 4X3 @80%
4X5 @72.5%
Bench: 8X4@ 80%
DL : 3X1 @ 90%
2X5 @ 70%
Accessory : Weighted pull ups 5 X8 (weight should be good for 8-10 rep range)
Plank Hold 2 X 90 seconds