A) Prep
- Flow, crawl
- 4x 3/3 Half-kneeling haloes; 3/3 half-kneeling bottoms-up presses
- Prehab: 3 rounds of 10/10 monster walk; 30′ banded wrist crawl; 30 pull aparts
- 5×10+1; mobility
B) Strength RFQ15
- 5/5 Pistols
- 5/5 Presses (athletes’ choice)
- 5 Squats (athletes’ choice)
- 5 Pulls (athletes’ choice)
C) Complex
- Pairs; single bell
- 5 two-handed swings
- 5 goblet squats
- 5/5 rear lunges
D) Conditioning AMRAP15
- Pairs
- Working: 2 down and ups
- Resting: rack or overhead hold