“A:
3 sets, of:
Monster Walk x 10+10 Meter
Shoulder openers x 30 seconds
Push-ups x 10 reps
Air Squats x 15 reps

B:
4 sets, of:
Ring row (to sternum) x 5 reps

C:
Every 2 min for 10 min, of:
Deadlift x 7 reps

D:
PILCHUCK
6 round for time, of:
Front Squats x 10 reps @100/70kg*
Kettlebell Swings x 24 reps @24/16kg
Burpee Box Jump Overs x 14 reps
* Scale weight to a weight you can clean from the floor and do at least 5 reps with
Time Cap 25 min

E:
3 sets, of:
Nordic Hamstring x 3 reps”