KettleBell/Function:

A.) Turkish Get-ups

4x Ladder 3-5(L/R)

or……

Make up lift / skills practice

B.) 8 rounds

5 Thruster (95/65)

10/8 Cal Row

Every 3 min do 10 burpees

including at start

Perform/RX

Heavy 1 rep @ 85%

Warm up- 10,5,5,3,3

or……

Make up lift / skills practice

B.) 10 rounds

5 Thruster (115/75)

10/8 Cal Row

Every 3 min do 12 burpees

including at start

Compete:

A.) Back Squats

Heavy 1 rep @ 85%

Warm up- 10,5,5,3,3

or……

Make up lift / skills practice

B.) 10 rounds

5 Thruster (155/95)

10/8 Cal Row

Every 3 min do 15 burpees

including at start