Main: Military Press, Rope Pull Accessory: Bent Press, Single Leg Deadlift A) Prep (10) Flow PVC Pulses Haloes Sadist Circles B) Strength I (18) 3/3

Pull, Squat, Ground Work; Strength, Work Capacity, Ab Isolation A) Prep Flow and Crawl (6) Sadist Circles (3) 2 Rounds 10 Hinges, 10 Squats 5/5

Pull, Squat, Carry; Strength, Work Capacity, Ab Isolation A) Prep Flow and Crawl (6) Sadist Circles (3) 2 Rounds 10 Hinges, 10 Squats 5/5 Haloes

Push, Squat, Carry; Endurance, Chassis Integrity A) Prep (12) Flow and Crawl (6) Sadist Circles (3) 2x30s Haloes B) Prehab 10m 10 banded goblet squats

Push, Hinge, Carry; Endurance, Chassis Integrity A) Prep Flow and Crawl (6) Sadist Circles (3) 2x30s haloes B) Prehab 10m 10 banded goblet squats 10

Pull, Hinge, Ground Work; Strength, Work Capacity, Ab Isolation A) Prep (CAP12) Flow, walking lunges 2 rounds 10 hinges 10 squats 5/5 haloes 45s oblique