Total 105 min

3 sets of:
150 m run
5 HSPU 1 abmat
10 T2B

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees > 65 kg
Avg/max HR 170/179
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.

D.
Three rounds for time of:
Run 800 Meters > row 800 m
100 Double-Unders
10 Thrusters (175/115 lbs) = 52.5 kg > 42.5 kg
Rest 3 minutes
Results: 7.53, 7.55, 8.11
Avg/max HR - , 170/183, 173/183