Warmup: 10 minutes

400m run then: 20-15-10 russian kbs 53/35# and pushups, :30 plank after each round

Strength: 15 minutes

1a) bottoms up KB half kneeling SA press - 3 x 8 r/l

1b) BB bent over row - 3x8 with 3 second pause at chest and 3 second lowering

1c) ring dip lockout hold - 3 x :20 accumulated

Conditioning: 7 minute ladder

3,6,9,12...etc

hang power snatch 95/65#

box jump (step down) 30/24"

Extra: EMOM x 5

10 american kbs 53/35# + 20 air squats

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