3:00 row/ski at 70%
4 sets
SPlit strict press with BB
3 mb push press throw; rest :90 ( 30/20, as high as possible, let ball fall to ground then reset after each rep)

GPP
C- for time
21-15-12-9
db thruster (35/20)
12(15)-10(12)-8(10)-6(8)
Chest to bar (pull-ups)

Comp
C- for time
21-15-12-9
db thruster (50/35)
6-5-4-3
BMU

3 sets
20 banded oh tri ext; rest :10
20 standing on band bicep curl (:02 eccentric); rest :20
:20 wall facing hs hold; rest :30
50' sled push
rest 1:00