Great attitude and effort from the Sunday crew. A pleasure to coach! Great work guys. Thanks for a great job with the protocols and cleaning the gear.

Part A

40/30 Cal Assault Bike

3 Rounds

3 Wall Walks (or 20 Alt plank shoulder taps)

10 Plate Ground to Overhead 45/25

Then 40/30 Cal Assault Bike

Part B

Jerk Complex

1 Push jerk + 1 Push jerk +1 Split Jerk

On your own time, 5 sets of this complex, building in weight

Part C

3 rounds

5 Minutes

7 Thrusters 95/65

7 Chest To bar Pull-Ups

14 Alt Box Step Ups 24/20

2 Minute Rest

Continue where you left off

Performance: Pull-Ups

Fitness: 75/55, Ring Rows