Prep:
2 Sets:
15/side Fire Hydrants
50 ft Quadruped Crawl

Fitness

A. Front Rack Reverse Lunge

Build to a tough set of 4/leg in 10min
+
Every 2min x3: 4/leg @ 80% of tough set
rest 2min b/w sets

B. EMOM8

Odd- 4 Hang Power Clean and Push Press
Even- 4 Front Squats

45-50% of HPC

C. 4 Sets:

5/side Goblet Cossack Squat
30 sec Banded Glute Bridge (max reps)
30 sec Wtd Forearm Plank
rest 60 sec

 

Essentials

A. Front Rack Reverse Lunge

Build to a tough set of 4/leg in 10min
+
Every 2min x3: 4/leg @ 80% of tough set
rest 2min b/w sets

B. EMOM8

Odd- 4 Hang Power Clean and Push Press
Even- 4 Front Squats

Barbell Working on good positions

C. 4 Sets:

5/side Cossack Squat
30 sec Glute Bridge Hold
30 sec Forearm Plank
rest 60 sec