Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

40’ bear crawl

40’ crab walk

Then 2 rounds of:

30+sec. handstand hold

10 single arm RKBS, 5 each arm

10 push press 5 each arm

Workout Warmup:

Strict press:

5 @ 65%

4@ 70%

3@ 75%

1@ 85%

1@ 100%+

Workout and Endurance:

500/400 m row

40 Wall Balls, 20/14 lbs

20 Burpee box jumps

30 Wall Balls, 20/14 lbs

15 Burpee box jumps

20 Wall Balls, 20/14 lbs

10 Burpee box jumps

Lift:

OH Squat, on the two min:

3 OH squats, Start at 50%, add weight for a heavy triple. for 10 rounds

Skill:

3 rope climbs

150m run

4 rounds