Warm Up

Three sets of:

3 Half Kneeling Kettlebell Presses

10m Single Arm Overhead Carry (each arm)

10 Tempo Kettlebell Bent Over Rows @ 21X2

20 Alternating Plank Shoulder Taps

Followed by...

Three sets of:

5 Half Kneeling Medball Slams (left)

Rest as Needed

5 Half Kneeling Medball Slams (right)

Rest as needed

Five sets of:

5 Push Press @ 60-65% of 1RM

Rest 30-45 seconds

5 Strict Pull-Ups (weighted)

Rest 30-45 seconds

Accessories

Three sets of:

10-12 Dumbbell Rolling Skull Crushers

Rest 30 seconds

15-20 Dumbbell Seated Power Cleans w/ Rear Delt Emphasis

Rest 1-2 minutes

Finisher

Accumulate 100 Single Arm Banded Hummer Curls (each arm)

Amrap 30'

160m AirRunner

10 Mb Sit Ups

250m / 200m Row

3 Muscle Ups / 6 Strict Pull Ups

20m SA Farmer Carry (Left Arm)

5 Strict HSPU

20m SA Farmer Carry (Right Arm)