Warmup:
Buergener
1x5 pullups
1x5 squats
shoulder and leg stretches
pvc passthrus
row 500 meters

Strength: "Clean & Jerk Ladder"
1 C&J per minute every minute increasing the weight by 10# each rep. Quit when you fail 3 attempts.

1. 135#
2. 145#
3. 155#
4. 165#
5. 175#
6. 185#
7. 195#
8. 205#
9. 215#
10. 225# - failed 3 times

Extra Work:
"11" countdown (10 pushups/1 situp; 9 PU/2SU; etc to 1PU/10SU)
Row 500 meters