Main:
3 REP MAX Good Morning
then 90% for reps
Assistance:
EMOM x 10 x 3 Cluster @ 70-75% of best Thruster
Seated Hamstring curls 3 x 50 - heavy bands
Land mine Chopper: 4 x 50 - lighter weight from last week
WOD:
Alternating Tabata ( go hard every rounds):
Double Under
KBS 70/53
Jump junge
Ring Push up
Rest 4 min
30 Power Clean and jerks for time 115/75
AOD
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