Starting with a PVC, take 10 minutes to work up to a 3RM FS + On-toe-split Jerk
1) E2M for 12M:
1 CJ starting at 60%, adding weight every round. When a miss occurs, drop the weight 10-20lbs and continue the EMOM.
200m Front-rack KB carry
10 KB/DB Thrusters right arm
10 KB/DB Thrusters left arm
3 rope climbs
1) 90/90 respiration with balloon 4-5 breaths, full exhale and hold 4 seconds, 3-4 sets