1.] Warm Up

“Power Warm Up #1 (5-8)”

2-3 rounds, 8 reps per movement of:

Single Floor Press

Sumo Deadlift High Pulls

Bottoms Up Thrusters

Single 1 Leg Deadlifts

-Keep loads manageable and focus on technique, rest 60 sec b/w rounds.2.] Strength/Skill

2.] Strength/Skill

4 rounds of:

[8] Ring Dips (add weight if you are able)

[16] Slam Balls (20#/14#)

-Rest 60 sec b/w rounds.

3.] Work Capacity

“Kettle Strength Circuit 0.6”

 3 rounds for load of:

[10] Double/Quadruple Sumo Deadlifts

[10] Double Overhead Lunges

[10] 1 Leg Good Mornings

[10] 1 Leg Deck Squats

[10] Double Walking Swings

[10] Double Lateral Squats

-Rest 60 sec b/w rounds.

4.] Core

4 minute Tabata interval [20 sec on/10 sec off] of:

Knees to Elbows