STRENGTH:

3 supersets of the following with 90sec rest between movements

Strict press x6 reps building in weight

Pendlay row x6 reps building in weight

WEIGHT LIFTING:

5min Amrap power snatch @ 70%

Do 1 unbroken, then 2 unbroken, then 3 unbroken, then back to 1 and repeat this sequence for the 5 min

WOD:

50 Cal on rower

40 t2b

30 thrusters 115/75#