9 3

WARMUP

10 min
250m  /  200m Row

 then  Barbell Complex 
    remaining time 
8 Romanian Deadlifts
8 Front Squats
8 Press
8 Back Squats
8 Thrusters

BUYIN

3-5 Sets  of 5 Reps 
Accumulate 3-5 Sets -  Building
  5 Reps @ 30X0
(3 sec down, no hold, explode up, no hold)
           

WORKOUT

28/21 Thrusters   75/55
    225/150 Doubleunders OR 
         250 Singleunders
21/18 Thrusters
    150/100 Doubleunders  OR
          175 Singleunders
15 Thrusters
    50 Doubleunders  OR
         100 Singleunders
9 Thrusters

BONUS

  2:00 Row/Jog
2:00-4:00 Quad Smash    (ea/s)
    2:00 Row/Jog
2:00-4:00 Couch Stretch  (ea/s)
    2:00 Row/Jog
2:00-4:00 Barbell Shoulder Shear    (ea/s)