Workout of the Day

A. 4 Rounds
15 Shoulder to Overhead 95/65
200m Run
-rest 5-7 minutes
B. 21-15-9
Row for cal
Thrusters 95/65

Competition

A) If NOT Redoing 16.4… A. 4 rounds: Run 200m 10 Thrusters (115/75) 10 Burpees

B) Power Clean n Jerk
4 x 1
C) Front Squat
3 x 3 *smooth and easy