7x1
1+Thruster + 1 Jerk
(Work up to a 1rm)
Strength:
5x3
Back squat @ 80%
EMOTM for as long as possible
5 thrusters 95/65
7 burpees
9 pull-ups
Rest 5
3 rounds
Max KBS 70/53
Max ball slams 50/30
*the ball most be caught off the first bounce
Rest 2:1 between rounds