With a running clock:
Strength
On the initial minute:
1 snatch balance + 2 OHS: 12 minutes to max for day
On the 15th minute:
Every 3rd minute for 4 rounds:
front squat: 10 @ 70%
Note: Each round begins at 15:00, 18:00, 21:00, and 24:00.
On the 30th minute:
Every 2nd minute for 4 rounds:
ME deficit push-ups for 20 seconds
Note: Each round begins at 30:00, 32:00, 34:00, and 36:00.
On the 40th minute:
EMOM for 4 rounds:
ME strict chin-ups for 20 seconds
Conditioning
On the 50th minute:
3 rounds
400 meter run
15 overhead squats @ 95/65#
