Warm Up
100 Assault Bike calories
Seated Box Jumps
7×1
*Add weight if possible. Jump as high a box that's as possible.

Squat Clean
6×3 @70-80% – Drop and reset each rep
Work up based on feel.

Push Press
4×3 @85-90%

Metcon
Every 10 seconds until failure:
1 Power clean to push jerk 195/130lbs
10 minute cap

Then, depending on your weaknesses, choose ONE of the following:

Sprints
6 Rounds
150m Shuttle sprint – 75m down – touch ground - 75m back
Rest 2-3 minutes

Pulling Stamina
Every 90 seconds for 9 minutes
2 Legless rope climbs

Pressing Stamina
Work 90 seconds, rest 30 seconds until completing:
30/20 Assault Bike calories
15 Strict HSPU
25/16 Assault Bike calories
12 1″ Deficit strict HSPU
15/8 Assault Bike calories
6 3″ Deficit strict HSPU
10/4 Assault Bike calories
3 4″ Deficit strict HSPU