A: Prep (6m)
- 90s continuous unloaded get-ups
- 3m continuous crawling
- 90s continuous unloaded get-ups
B: Activate, 3 rounds (10m)
- 5 heavy deadstop swings
- 3/3 slasher-halo-extension
- 5/5 bird dogs
C: Strength, 3-5 rounds (15m)
- 5 see-saw presses
- 5 double front squats
- 10 d0uble-loaded supine extensions
D: Power, 5 heavy double cleans E30S for 10 rounds (5 minutes)
Rest 2 minutes
E: Endurance/Strongman/Grind (15m)
- Sandbag Down/Up/Sprint x2
- Suitcase Carry x2
- Sandbag G20 x 5
- Leopard Crawl (out)
- Bear Crawl (back)\
F: Decompression