A. Warm up
6 minute AMRAP
10 Right arm dumbbell snatch
10 Left arm dumbbell snatch
8 laps shuttle run
B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
B2. Speed
6 sets
25 yard backward sled pull 25 yard sprint
rest between sets
C. Met Con
12 minute AMRAP
50 Single or 25 Double Unders
20 Sumo Deadlift High Pull
20 Burpees
