A: Warm Up
Dynamic Drills
B: Prep
2 – 3 sets
6 Wall Balls
6 Sumo Deadlift High Pulls
6 Bar Over Burpees
C: Met Con
Complete the following
40 – 30 – 20- 10 reps
Wall Ball 20/14
Sumo Deadlift High Pull 75/55
Bar Over Burpees
D1: Strength
3×3 Back Squat
D2: Endurance
15 min AMRAP run/DUs
400m run
40 DUs
Swap out singles for DUs to maintain the intensity if DUs break down
