1.) Every 3 minutes for 7 rounds Back Squat reps of: 3 @ 65 & 70%, 4 @ 85%, 4 x 5 @ 90%
2.) Hydrant
3 rounds
Complete all sets with right arm then left each round
10 Dumbbell Hang Snatch 50/35lb
15 Dumbbell Shoulder to Overhead 50/35lb
25m Dumbbell Overhead Walk 50/35lb
3.) 5 rounds
10 GHD Sit-ups
20 Kettlebell Russian Twists