Strength: 

Split Jerk 

@80% (1x3)

@85% (1x2)

@90% (1x2)

@95% (1x1)

@100% (1x1)

 

Strength Accessories; 

10x EMOM (Alternating):

Good Mornings (5x3) – Heavy

Hip Thrusts (5x3) – Heavy

 

Endurance: 

5xEOMOM:

20Cal. Echo or 25Cal. Airdyne or 12Cal. Row or 9Cal. Ski Erg

This should be an ALL OUT SPRINT!