Warm-Up
Partner 2k row
each partner rows 250meters at a time

Conditioning
"Morrison"
50-40-30-20-10
Wall Ball
Box Jump
Kettlebell Swing
35 Minute Cap

Strength
B.S. Work up to 3 rep max, then do a set of 8 reps at 75-80% of heaviest set. (Attempt more than last week!)"

Finisher
1+1+1 minute rounds
Side Plank
Side Plank
Plank
30 seconds+30+30rounds
Side Plank
Side Plank
Plank

Weightlifting Club
Hang Clean (above the knee) Work up to HEAVY DOUBLE
then
Every 2:30 for 2 Rounds
3 Hang Cleans @ 80% of 2 RM

Every 2.5 Minutes for 4 Rounds
Power Jerk + Jerk 2(1+1) (PRE 8)

4x10+10 Scap Row+ Bent over row