Strength
Split Jerk
Every 30 seconds for 4 minutes complete 2 Split Jerks @75% of 1rep Jerk- 165
Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30

Conditioning

Group A
AMRAP in 6 minutes:
• 10 Pull-ups
• 20 AbMat Sit-ups
• 2 Down/Back Turf Runs
Rest 2 minutes
AMRAP in 6 minutes:
• 10 Box Dips
• 20 AbMat Sit-ups
• 2 Down/Back Turf Runs

Group B
AMRAP in 6 minutes:
• 10 Chest to Bar Pull-ups
• 20 AbMat Sit-ups
• 2 Down/Back Turf Runs
Rest 2 minutes
AMRAP in 6 minutes:
• 10 Ring Dips
• 20 AbMat Sit-ups
• 2 Down/Back Turf Runs

Group C
AMRAP in 6 minutes:
• 5 Muscle-ups
• 15 AbMat Sit-ups
• 2 Down/Back Turf Runs
Rest 2 minutes
AMRAP in 6 minutes:
• 5 Muscle-ups
• 15 AbMat Sit-ups
• 2 Down/Back Turf Runs

Chose C. First 6 minutes got 2 rounds plus 17 reps
Second 6 minutes got 2 rounds plus 2 MUs