5 sets of the following
3 Front Squat + 1 Jerk working up to 70% of jerk max.
Pressouts are misses.
Stop adding any weight after any misses. Start with weight in the rack.
For Time with absolute 20 minute time limit
185/125 bench presses, 10 reps
10 strict pull-ups
135/95 Thrusters, max set
Repeat the triplet until you have completed 50 reps of the thruster. If you have less than 25 reps at 10 minutes drop weight in both bench press and thrusters. The goal is to finish not to fall short or finishing with Rx weights and movement standards
3 x 8 Tempo Ring Rows
3 x 12 Lying Triceps extensions