Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
2 mile run/jog or run/jog max distance for 20:00 minutes

Finisher
1:00 min low plank
1:00 min ham stretch

Jerks

5 x

2 push presses + 2 push jerks + 2 split jerks

*Push presses will determine the weights for this complex. Focus on getting the same hip extension in the jerks - Like you do in the push presses. Rest 2-3 minutes between sets.

Strict mu max reps

A)
3-5 rounds
20 High Knees (fast)
20 One Leg Squat (10 per each leg)
20s-50s Hold One Leg Squat
Rest: 1:30min-2min

B)
Core:
50 Reverse Crunches
50s-1min50s Side Planks

Back squat 4x1

5 rounds
500m run
50-40-30-20-10
Air squats
20
Push ups
50-40-30-20-10
Abs sit ups

For time

4 RFQ

12 elastic pull downs
12 Sandbag presses 150lbs
20 deadbugs

5 RFT

200m run
20 pistols
10 burpee over sandbag

5 minutes of HSW Obstacle

3 rounds:
3-5 dragon flags
0: 45 side planks (L/R)
20 Hollow Rocks
max reps ring rows