1/5/23-Push press x 4

Warm up

1 minute row-Easy

1/4 mile run-Easy

1 minute row-Fast

1/4 mile run-Fast

Then

Prep for thrusters

Work up to as close to RX as possible

The Grinder

Igougo Ascending ladder for 30 minutes

5/5 10/10 15/15 20/20 etc

barbell thrusters 95/65

Cal row

*1/4 mile run together after each round

Strength

Push press-Heavy 4

Then

3 rounds

2 push presses

10 rear delt flys