A.

Primer: 

2×6 Single Arm KB Thrusters

B.

Front Squat

6×2 @ 85-90%

Superset: Step into Tall Box Jumps 6×2

*Rest 2:00 after each set 

C.

Health

For Time- CAP 8:00

25/20 Cal Bike

20 Bar Facing Burpees

10 Power Cleans 115/85

Fitness

For Time- CAP 8:00

30/25 Cal Bike

20 Burpee Box Jump Overs 24/20”

10 Power Cleans 155/105

Performance

For Time- CAP 8:00

40/32 Cal Bike

20 Burpee Box Jump Overs 30/24”

10 Power Cleans 205/145