Warm-up:
3 rounds:
10 Split presses
10 Kang Squats empty BB
WL:
Find a 1RM CJ:
Strength:
Find a new 5RM Thruster in 5 sets
Conditioning:
21-15-9
Thrusters (95/63)
Chest-to-bar Pull-up
Extra work
Aerobic capacity:
1) Row 5k for time, with HR between 145-150 BPM, compare to week 32