3 Rounds of:
10 Empty Bar Z-Press (shoulder press sitting flat on floor, chest up, back straight, legs fully extended)
10 Empty Bar Kang Squats (https://www.youtube.com/watch?v=q1blMTYy0F0)
10 Alt Single-Leg V-Ups
10 Push Ups
GET STRONG (12 Minutes)
Thruster + Push Press
In 12:00 establish a 1RM (No Jerks)
GET FIT (15 Minutes)
10 Minute AMRAP
20 Bar Facing Burpees
10 Deadlift 155/105
20 Toes to Bar (you may substitute with GHDs or Situps)
10 Deadlift 185/125
20 Bar Facing Burpees
10 Deadlift 205/135
20 Toes to Bar
10 Deadlift 225/145
20 Bar Facing Burpees
10 Deadlift 255/165
20 Toes to Bar
COMPETITORS EXTRA
10 Minute AMRAP
100m Run
10 Russian KB Swings 70/53
(Weight vest optional 20/14)