Warm Up

400 meter row/ 800 meter bike
10 mins of foam rolling and stretching

Weightlifting

Power Clean (15 mins to establish a 1RM)

Metcon

Bergeron Beep Test (AMRAP - Rounds and Reps)

"Bergeron Beep Test"
7 Thrusters #75/55
7 Pull Ups
7 Burpees

EMOM as long as possible. Go until you can't complete all 21 Reps in one minute.