Strength

Thruster

5 - 5 - 5 @ 65, 75, 85% of your TM

Accessory

DB Row 2 x 20

21 Curl x 2

Muscle Snatch 2 x 10

Calisthenics

10 Hollow Rock OTM for 10:00

Conditioning

10:00 EMOM

odd 1:00 - 12 KB Swing

even 1:00 12 Sit up