If competing in Thunderdome, this will be your day of training prior to the event. Tomorrow should be mobility and light aerobic and Friday the same with an emphasis on aerobic work.
A: 20 Front Rack walking lunges; every 5 steps do 4 strict presses; rest2 minutes X 3.
B: EMOM for 10 min-
Odd- 8 Wall Balls
Even- 8 T2B or K2E
Mobility and easy row or air dyne for 10 minutes.