Warm-Up
3 Slow Rounds
10 Empty Bar Thrusters
3 Muscle-Ups
Strength
1)Thruster + Push Jerk + Split Jerk 5×1-1-1 (build up to a heavy set)
#235
2) Bulgarian Split Squats 3×10 each leg (AHAP)
#40's Dumbbells
Met-Con
AMRAP 3 minutes X 3
5 Overhead squats (pick your load)
5 chest-to-bar pull ups
rest 60 seconds
9 Rounds total #155 OHS