Push Press 5x5 @ 90% of 10RM For Time: 30 Thrusters, 95/65# 30 Pull Ups 20 Thrusters 115/75# 20 Chest to Bar Pull Up 10 Thrusters, 135/95# 10 Bar Muscle Ups

Alpha 4 sets, alternating 10 Single Leg DL Left 10 Single Leg DL, Right 10 Two Dumbell Bent Over Row w/ Pause