- Warm-Up
- 3 Steady Rounds
- 6 KB Flow Windmills Each Side
- 12 Lunge Steps
- 350m Row
- 10 BB Up Downs Each Side
- Strength
- Tempo Front Squat 5×3@75% (3101)
- *3 Second Descent – 1 Second Pause – Explode Up – 1 Second Rest at Top
- 0:00/2:30/5:00/7:30/10:00
- Conditioning (CAP 10)
- 3 Rounds
- 30 Wallballs 20/14
- 15 Hang Power Clean 155/105