For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

STRENGTH BIAS

Front Squat 5 x 3 then

Back Squat 1 x 15-20

Olympic Lift Skills work.

Snatch – heavy single; 85% of that x 1 x 5
Clean & jerk – heavy single; 85% of that x 1 x 4
Front squat – clean heavy single wt x 2 x 3

Thanks to Catalyst for the Oly Lift programming.

Post loads and times to commensts.