Warm Up:
Bike or Ski Erg
3 rounds
10 kb windmills ( 5 each side)
10 kb snatches ( 5 each side)
10 kb squats
Strength:
work up to a heavy complex
2 front squats & 1 split jerk
WOD:
12 thrusters (135/95)
12 BOTB
12 squat clean thrusters (135/95)
12 BOTB
12 g2oh (135/95)
12 BOTB