Training- Strength/ Power End.

Warm:

10min W2H push press/jerk

10min to W2H split jerk

Then

For time:

500m row

10x thrusters @ 95lbs

400m row

8x thrusters @ 115lbs

300m row

6x thrusters @ 135lbs

200m row

4x thrusters @ 155lbs

100m row

2x thrusters @ 185lbs

9:15

Later

Warm:

3x15 cal row

3x5 front squats @ bar

3x3 broad jump

W2 soft max Front Squat

1x@ 135, 185, 225, 255, 285, 300lbs

20min AMRAP

8x toes to bar

12x box jumps @ 24"

8x shoulder to overhead @ 115lbs

15 rounds +10reps