Strength
Work up to heavy (near max) push jerk in 10 minutes
~Rest 5 minutes~
WOD
3 rounds for time:
10 Front Squats @ 135 lb.
10 box jumps
Interval
For max distance
Run/Row 2 minutes
Rest 2 minutes
Run/Row 4 minutes
Rest 4 minutes
Run/Row 8 minutes
*Competitor: As prescribed
*Established: 115
*Recruit: 95