Workout of the Day:

A. 3×3 TGU (heavier than last week)
B. Wendler Cycle Week 7 of 8
Shoulder Press 1×5@75 1×3@85 1×1+@95 (based off 90% 1RM)

C. AMRAP 8
8 KB or DB Snatch
8 Push Ups or Bar Dips
** No bands allowed for bar dips

Competition:

A. Running
1 mile (moderate pace)

B. Strength
10-7-5-3-3 Back Squat. Rest as needed between sets.

C. Conditioning
3 RFT:
10 C2B Pull Ups
10 Front Squats, 155/105 Burpees