Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
SA Bottom’s up KB Press x6/ arm
Hollow Hold x10-15 seconds
YTW’s 6-8 each

CF Fitness
A. Bench Press- Build to a heavy 8-10
B. Assisted Pullups/ Pullup Negatives- Complete 30 total reps in sets of 3-5 reps.
C. For Time;
50 DB Thrusters- moderate
*Any time there is a break in the cycle of reps such as the bar is dropped, OR is rested across the shoulders, or top of back, there is a 5 burpee + lateral jump over DB penalty. 

Performance
A. Bench Press 8RM
B. Pullups- Complete 30 total reps in sets of 1-3 reps. Add weight if possible.
C. For Time;
50 Thrusters 125/85lbs.
*Any time there is a break in the cycle of reps such as the bar is dropped, OR is rested across the shoulders, or top of back, there is a 7 burpee + lateral jump over bar penalty. 

Weightlifting 
A. Power Snatch- Build to a heavy single for the day.
B. Clean Segment Pull 4×3
C. Pause Front Squat  -Heavy Single