A. Muscle snatch
Build to a 3RM touch-and-go in 10 min

B. Squat jerk
Build to a tough double in 10 min

C. DB overhead squat
10/arm, 8/arm, 6/arm, 4/arm; Rest 60s b/w arms

D. 3-5 sets:
7s assault bike @ 100%
-45s rest
60s sled push, light weight – walk with sled and just keep it moving
-Rest 60s
*Terminate if assault bike pace drops off too much.
+
(Rest 10 min)
+
15 min AMRAP:
5 strict press (75/55)
10 Pendlay rows (105/85)
15 goblet squats (70/55)