1600m run, warm up

5 Rounds, NOT for time:
10x Med Ball Clean (14lb ball)
10x Box Jumps, cycling, 20" box

C&J Assistance:
Press from Split 3x5 @ 55lbs
(in between 20 seconds hollow rocks)

Split Jerks, work to heavy single
6x1 65-75-85-95-105-115-125 (went for a 7th!!!)

Complex:
2 clean + 1 jerk (4x) @ 85-85-95-95

3 Rounds:
Front Squat 6x @ 85
CTB 5x
Plyo pushups 8x

Core:
4x20 Supermans
4x20 V Ups

Capacity:
4 minutes work, Tabata Airdyne
20:10

(Airdyne makes me HATE my life......)