Power Jerk or Split Jerk 1×3, 2×2, 3×1

Front Squat 5×1 (work up to the heaviest single you can)
then 3×5 @ 50% of heavy single (stand up fast)
Barbell Shoulder Press 6×3

4 Rounds for time
500m Row
10 Weighted Chest to Bar Pullups (10kg/5kg)
20 Thrusters (50kg/35kg)
40m Sled Push (Men – Red/Yellow, Women – Red)
Cash Out: 600m Sand Bag Run (60lbs/40lbs)