Strength-

Squat Clean + Split Jerk

4 Sets

2 Clean & 1 Jerk @75-80% 1 RM Clean and Jerk

*Rest as needed between

Metcon- 

28 min cap 

8 Sets

12/10 Calorie echo Bike

12 Lateral Burpee over Object

12 GHD Sit Ups

100ft Object Carry (100/70lbs total)*

Rest 2 minutes between sets.

Object can be single or double with total weight of 100/70