Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Strength
Thruster Ladder
E2MOM x 14
3 @ 135/95
3 @ 165/115
3 @ 185/135
2 @ 205/155
2 @ 225/165
1 @ 235/175
1 @ 245/185
* All sets start from ground

Conditioning
18–15–12
Thrusters (115/85)
Toes-to-bar

Extra Work
Overhead Squat
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2 x 2