Training- Power End.

Warm:

10min air bike

"death by double under" 

4,8,12,16,20...

got to 76

"death by double burpee"

2,4,6,8...

got to 18

Then every 3min for 12min

10x KB snatch ! 16kg

10x right thruster

10x left thruster

50x double under

cool:

4x5 strict standing press @ 135lb

3x10 Bulgarian split squat

3x8 front felt raise + lateral raise