BARBELL
8 x 1 squat snatch + 1 overhead squat
60 – 75%

STRENGTH
2 sets of:
8 steps kettlebell front rack lunges
:40 kettlebell front rack wall sits

3 sets of:
5/3 strict deficit handstand push ups 45/25#
3 weighted strict pull ups + 3 strict pull ups + 10 inverted ring rows 20″ box

MIDLINE
4 sets of:
100ft (each arm) suitcase carry
:40sec plank left
:40sec plank right

MOBILITY
1 sets of:
2:00 each side pigeon stretch
2:00 frog stretch
1:00 box stretch