1. Warm-Up
Tabata Hollow Hold
50 PVC Pass-Throughs
20 Empty Barbell Good-mornings

2. Strength
Deadlift- Speed 6×2 @70%

3. Met-Con
5-4-3-2-1
Ring MU
Squat Clean & Jerk 155/105

Run 400m

5-4-3-2-1
Ring MU
Power Clean & Jerk 155/105

4. Skill/Strength

4 Rounds NFT
40 Sit-Ups
1-2 Legless Rope Climbs
8 Seated Kettlebell Strict Press