A. Front Squats Work up to a Heavy Single B. Conditioning 3 Rounds: 20 DB Snatch, 50/35 15 TTB 24/20 Cal Row 15 Weighted MB Abmat Sit-ups, 30/20

4 Rounds: 10-8-6-4 Thrusters, ** 400m Run 12 Burpees over Bar **Thruster Weights: 95/65—115/80—135/95—155/105**

3 Rounds for QUALITY: Bike [:30/:30] :30 Sciatic Stretch :45 Weighted Plank 8/8 Single Leg Deadlift 8/8 Single arm Kneeling Press 20 Banded Curls 12/12 Tricep Kickbacks