Strength: 15' for strength phase (3' rounds) work in 3s,
ramp up movements during the 5 sets, the last 3 should be near max
5x5 Back squat from rack
5x5 strict press from ground
5x8 single arm KB rows

Workout: 8' EOMOM
ODD: 5 thrusters
EVEN: rest

Light: 15/20, 8/12
RX: 35/55, 16/24
Advanced: 50/70, 20/32

by Beau