Baseline: Run 400M. 4 rounds Bar Bell Complex 75 - 105#. Run 400M
AMRAP 30 minutes:
5 x Squat Clean (95#)
10 x Double Under
15 x KB Swing (55#)
Strength: Work to 1RM Thruster
4 rounds, not timed: 3 x Thruster @ 85% 1RM, 3 x rope ascent, Sand Bag carry 200M
Durability: 3 mile run at moderate pace. 4 sets of 50 4-count flutter kicks. Eccentric stretch.
I got 15 rounds of the work capacity and I worked up to a 195lb thruster.
I subbed 3 towel pullups for each rope ascent, so 9 each round. I used a 30lb sandbag and a 35lb kettlebell for the carries.