Baseline:
Box Breathing/Meditation then ROM Drills⠀

Conditioning:
4 Rounds:
15x Calorie Row
5x Hang Power Snatch 125/75
5x Bar Facing Burpees
5x Front Squats 125/75
5x Jumping Chest-to-bar Pull-ups
⠀
1 Mile Run/Ruck w/weight

3 Rounds:
12-9-6
Overhead Squat 95/65
Box Jump/Step Overs 24"/20"
**Rest 3:00 between rounds

1 Mile Run/Ruck w/weight

Work Capacity:
75x Burpee + Sandbag Clean⠀

Endurance:
50x Pull-up⠀
100x Push-up⠀
150x Air-Squat⠀
1 Mile Run⠀

Mental Toughness + Recovery:
ICE Bath 1:00