1) Bench Press
3 x 2 @ 92%

2) 400m run together then complete
2 Rounds of:
20 Synchronized Plate Burpees
30 Power Snatch(95/65lb)
40 Deadlift (95/65lb)
50 Double unders

rx+
135/85lb

Optional swole work:
6 rounds not for time of:
6-8 ring dips
10 strict barbell curls

Optional Core Work:

“GHD Annie”
25-20-15-10-5
GHD Sit-Ups
Double Unders