A) deadlift - work to a tng triple in 8:00

B) every :30 complete x 15 sets (do all 5 of each movement before you move on)

5 sets - thruster x 4 @ 155#/105

5 sets - pc&j x 5 @ 155#/105

5 sets - hang squat clean x 5 @ 155#/105

C) 2 rounds at 85% aerobic pace

10 strict UB hspus

20 american kbs 70/53#

30 calorie row

x 2 sets, rest 5 minutes between sets

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