Warm Up: 5 min of Turkish Get Ups & Squat Cleans

Strength:  1RM Push Press, then 1RM Push Jerk

Stamina:  5 rounds 

 2 x PP, 1 x PJ @ 1 RM PP weight, 10 x HSPU, 5 x L-pullup

Work Capacity

AMRAP in 15 minutes: 3 x Curtis P , 5 x burpee

Durability:  10 x 100 yd sprints, 20 seconds between sets,  50 GHD, 50 GHD back extensions

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