Skill-work:
5 Rounds
4 Reps Bear Complex (Squat Clean Thruster to Back squat Thruster)
Conditioning:
For Total Time Combined rest Included
Part A
1 Mile Time Trial
(or 2000m Row/2.8 mi on bike)
Rest 2 Minutes
Part B
21-5-9
Thrusters
Ring Dips
SDHP
RX(95/65)