Skill/Strength:
5 rounds for quality
Double Dumbbell Front Rack Walking Lunge, pick load, 50ft
-Rest 1 min between sets
-Coaches will provide 12 min of time for this piece
-BAF athletes can do unweighted walking lunges or Farmer Carries if needed

Metcon:
2 min on, 2 min off for up to 6 Rounds
10/8 Echo Bike Cals
10 Burpees Over Dumbbell
10 Alt. Dumbbell Snatch 70/50lbs
Max Toes to Bar in remaining time
-Continue until you reach 100 T2B or 6 rounds of work
-Obviously scale the reps down to lower numbers if needed to make sure you have at least :20-30 to do Toes to Bar
-BAF athletes do 8/6 Cals, 6 Burpees, 6 Light DB Snatches, then abmat situps

Mandatory Mobility:
3 min lat smash per side
3 min hamstring smash per side

Optional Additional/Alternative Work:
EMOM 12
1: 30 sec Sandbag Bear Hug Hold 150/100lbs
2: 5 Bench Press at 50%