1. Split or push jerk sets of 1 starting light and work up as heavy as you can go while keeping good form.
2. Overhead squat 185/115 lbs 15 reps rest 2 min x3. Bar can be taken from a rack or snatched.
3. 21 dips, 15 dips, 9 dips. The goal is to do each set unbroken with as little rest between sets as you think possible. If you cant do the reps unbroken then the goal is to break it up as few times as possible.
4. For time
5 rnds
5 DL 315/205
30 double unders
5 Bench press 185/110
30 double unders
5. Drag a heavy sled going backwards 100 feet, rest 2 minutes x6
6. Hold a plank position on your elbows for 1 minute with weight on your back. As much weight as you think you can handle for a minute straight.
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