Fundamentals:

1) 4 sets of:

  • 3 Wall Walks
  • 30 second rest
  • Weighted Walking Lunges x 8/leg
  • 2:00 rest

2) 8:00 AMRAP of: 3-6-9-12-15…etc

  • Russian KB Swings
  • Toes 2 Bar

Fitness:

1. Clean Pull: 4×2

2. 6:00 EMOM:

  • Power Clean Touch n Go x 5 (60-70% 1RM)

3. Weighted Back Extensions: 3×12-20

4. 12:00 AMRAP of:

  • 200m Run
  • 5 Deadlifts (185-135)
  • 5 Burpees Over the Bar