Warm up: 2 rounds
400m run ++ 10 wall balls + 1 barbell complex ( 5 thruster + 5 strict press + 5 front squat ) 10 pvc pass throughs
Strength : Every 1:30 For 10:30
1 squat clean + 2 jerks ( start at 75% only move up w/good form )
Wod: 3 5MIN AMRAPS
Run 400M + 25 push ups + max SB over shoulder in remaining time
rest 2 mins between amraps
Extra credit: 3 rounds
10 DB Z press + 15 weighted hollow rocks + 20 bandet good mornings