Warm up
200m run
20 Wall balls
30sec Keg Stretch
10 Tempo Wall Squats
200m run
20 SL RDLs
20 SA Swings
20 Russian Swings
200m run
20 SA Thrusters
20 Halos

Class
Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

Body Armor (A)
3 Sets:
50% of Max Ring/Bar Muscle-Ups
20m Dumbbell Overhead Lunge (changing 25′)
Rest 2:00 between sets.
Body Armor (B)
3 Rounds, Not for Time:
21 Weighted Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups