Strength:
Split Jerk
EMOM 8
1 Rep
Then
5:00 to take 2-3 attempts at a Heavy Single
WOD:
15-12-9-6-3
Strict HSPU
Shoulder to OH 155/105
*Run 100m after each movement
12 Min Cap
The flow of the work is 15 SHSPU, 100m Run, 15 Sh to OH, 100m Run, 12 SHSPU, etc…