Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 60% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 5x3: 60 Sec Rest - 60% 1 RM Bar Weight 25% 1RM Band Weight
Pin Split Jerks: 8x3
DB Bench Press 5x5
Face Pulls 5x12 Heavy
Tricep Extension 5x20
Conditioning:
In a team of 3 for time
2k Row
While other partner begins work on:
100 Wall Ball 20/14#
50 Strict HSPU
100 Toes to Bar
10 Muscle Ups
Go Sledding for a while