Split Jerk 1×1

15 minutes to find a heavy split jerk.

Split Jerk for load:
#1: 1 rep

Front Squat 4×5

Increasing weight each set.

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

 
Metcon

4 rounds for time:

18 thrusters (65/35)
12 burpees-over-bar
15 pull-ups

RX + = 6 muscle-ups instead of pull-ups