Warm up
10 russian swing
10 sdhp kb
5+5 shoulder press
10 sit up
4 RFT
Strenght deadlifit
Find your 4 rm 4 set
Conditioning
..AMRAP 18′..
5 squat snatch
5 pull up
5 cal bike
Increased 1 unit each round
Core
Bumper sit up 50/60