Warmup:

500 m row

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

150 m row sprint

10 KB swings

10 pushups

5 strict pullups

Workout warmup:

5x5 deadlifts working up to workout weight. Two min rest between sets.

Warmup HSPU between sets.

Workout:

Jumping Diane

21-15-9

Dead lifts 185/125, RX+225/155

Handstand Push Ups

Box Jumps, Must jump to get RX.

Endurance:

Two rounds for time:

50 Sandbag squats, blue/red

150 m run w sandbag

50 Sandbag cleans

150 m run w/sandbag

50 Sandbag over shoulder

150 m run w/sandbag

Lift:

Power snatch:

1 shrug from hip+1 hang snatch+2 from ground. Start at 50% and add weight as you can

Eight rounds

Skill:

Work on two goats, 10 min each.