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

Baseline:
3x Rounds of Cindy
(1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)

Conditioning:
Complete as many rounds and reps as possible in 7 minutes of:
10x One Arm Dumbbell Snatch #50
3x pull-ups
(Got 6.5 rounds)

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

Stretch + Hydrate & Fuel