A)

3 x 500m row (1 minute rest between sets)

 

B)

15 minutes to find max power clean

 

C)

EMOM for 15 minutes

5 thrusters

1-5 (135/95)

6-10 (155/105)

11-15 (165/110)

all sets must be completed unbroken

 

D) 1 sets:

max UNBROKEN chest to bar pull ups