Warm up: 3 Rds
6 Tall Kneeling Single Arm KB Bottoms up Press (6 each arm) Explode up, slow on the decent.
Squeeze core and glutes while kneeling
10 Goblet Lateral Band Walks left/right side
20 Kettle Bell Swings
Strength: Front Squat
5x3 with 3 sec pause at bottom
Conditioning: (15-20min cap)
6 Rounds 6 HSPU (scale 3 Wall Climbs on the wood!) 6 Burpee Pull Ups (scale with burpee + db row) 9 Deadlifts (225/155rx+) (185/125rx)