Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes

back squat - 3x5 at 50% then 5/4/3/2/1 working to a heavy but not max for the day

Conditioning: 6 AMRAP (3/6/9/etc. ladder)

deadlifts 185/125#

hand stand pushups (sub hand release pushups)

Extra: for time (each set must be unbroken, rest as needed between sets)

6:00 cap

35/25/15 wall balls

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