A: prep
- Flow
- Crawl
- 3 rounds of 10+1, 5/5 haloes, 5/5 bottoms up presses
B: strength
EMOM20, alternating
- 5 front squats
- 5 see saw presses
C: anaerobic conditioning
- Intervals, 20s/20s+30s rest
- 4×6, series
- Ball slams
- Snatches or swings
- Lateral jumps
- Sandbag presses