Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan" Warmup

Warm Up:
3x Rounds of Cindy
5x pull ups + 10x push ups + 15x squats

DT: 5 rounds for time of:
12x deadlifts
9x hang power cleans
6x push jerks
Men use 155 lb., women use 105 lb.

Strength + Work Capacity:
25x Double KB Swing
30x Single KB Thruster Left Arm
25x Push Ups
25x Single KB Leg Romanian Deadlift (Each Leg)
30x Sit Ups
25x Push Ups
20x KB Sumo Deadlift High Pull
20x KB Raised Leg Lunges (Each Leg)
30x Single KB Thruster Right Arm
25x Push Ups

Durability: 3x Rounds
10x Tire Flips
2x Sled Push

Stretch + Hydrate & Fuel