Warm up

2 rounds:

50 ft. lunges with twists

10 single arm KB swings

10 supermen

50 ft. burpee broad jumps

Endurance

35 min alternating EMOM (7 rounds):

6 wall balls 20/14 lbs + 3 bar muscle ups OR 9 chest to bar pullups

12 box jumps 24/20 in

12 KB snatches 24/16 kg

12 plate V-ups

3 sandbag cleans AHAP

Olympic lifting

Box squats

EMOM for 10 mins 2 Reps

Start @ 70% add weight each set

Conditioning

4 rounds for max reps:

1 minutes: Calorie Row

1 minutes: burpee pull ups

1 minutes: 1 Clean + 1 Front Squat + 1 Jerk

-Rest 1 min-