A)
Push Jerk
4 x 4 @ 75-80%
Rest 2:00
- 4 work sets, so build up before starting
Option: Technique practice with higher reps and light load.

B )
30-20-10
Renegade Rows total @22,5/15kg
12-9-6
Devil's Press
200m Run after each round

Pick weight that you can go unbroken.
Rx+: 27.5kg/+ 10m Handstand Walk for Run
Timecap = 11:00

C)
Extra:
Band Face Pull-aparts: 100 Reps