Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

400 m run

Workout Warmup:

9 min alternating EMOM

Sled push 60/40, up and back on turf

10 rope rows

Sledge hammer on tire, 30 seconds

Workout and Endurance:

On the three min for 5 rounds.

9/6 Ring Dips, scale to box dips

12 wall balls 20/14

15 ball slams

150 m run or row

Your score is total time worked

Lift and Skill:

Make up a lift and skill you missed this week.