A. Warm-Up
3 rounds
10 spiderman lunge
10 lunge and twist
10 overhead lunge
A2. Activation
20 Goblet Squats
20 KB thruster
B. Complex
Squat clean then 2 front squats
4 sets
Rest 1 min
B2. Weighted/bodyweight/banded Pull Up
4x2
Rest 2 min
C. 4 rounds
10 Wall balls
15 Burpee
20 swings @ 24/16kg
Rest 2 min
D. Cool Down.