A. Accumulate 3 Minutes in a plank
B. 1 Clean and Jerk EMOM for 15 Minutes
1-4 @ 75%
5-8 @ 80%
9-12 @ 85%
12-15 @ 90%
C. For Time: 21-18-15-12-9-6-3
Thrusters @ 100 / 65
Every time you put the bar down during a set run 200m.
*Bonus*
3xME Ring Dips. If you do less than 5 do 3 EMOM for 10 minutes.