Single Arm DB Split Jerk 5×4 ea arm (alternate lead leg)
Heavy Sled Push 5x20m
Slow Eccentric Pullups 5×4-6 (5″ descent)
Weighted Plank 5×30″ hold
Rx
7 Rounds for time…
Buy In/Cash Out: 100 jump rope contacts (or 50 Double Unders)
7 Thrusters (40kg/30kg)
14 Super Burpees
100m Run
Rx+
20-16-12-8-4
Shoulders to Overhead (60kg/40kg).. bar must start on the ground
Pullups
30 Double Unders