A. Warm-Up
3 rounds
10 Thrusters with Wall Ball
10 Med ball cleans
A2. Activation + Skills
For Quality (8 min cap)
30 DU or 1 min DU prac or 60 single unders
5 per side Pistol/ Band assisted pistol
2 Turkish Get-Ups Per side
B. Strength
Bench Press (with Benches, NOT floor press)
5x5
Build up to a heavy set of 5.
OT2 min
C. Conditioning
(start at different stations and work in as you go)
12 min AMRAP
20 S2OH 50/35kg
20 T2B
20 cal Row/Ski
20 Deadlift @ 50/35kg