Buy In: Run 400 meters.
Mobility: PVC work, 10 reps- power snatch-balance, thrusters, shoulder dislocations. 3x per side of pigeon and warrior lunge.
Front Squats 2x5@50%, 2x3@60%, 1x3@70% 1x max reps@70%
Push Press 2x5@50%, 2x3@60%, 1x3@70% 1x max reps@70%
For time: 50 one-arm kb or db thrusters [alternating (25/side)] Do a rope climb every time you have to set the kettlebell down. 10 minute cap.