Warm up
Bike, then 2x
10 good mornings
10 PVC throughs
10 air squats
30ft bear crawl (growl included)
30ft long jumps

Strength
1rep max shoulder press. 45x5, 50x5, 55x3, 65x1, 70x1, failed at 75
With 5 sets of Max effort pull ups (purple band)

Conditioning
400m run
21 power cleans @ 95lbs MOD 75lbs
21 ring dips MOD green band
400m run
15 power cleans
15 ring dips
400m run
9 power cleans
9 ring dips
400m run

Time cap 20 mins

Time 18:46!