Strength

Warm up:
Wall squats 3 x 5
Goblet squats 2 x 10
Shoulder openers 2 x 10
SOTS 3 x 5
OH Walking Lunge 4 x 10

Then: Workup to Heavy BSSU
3 x 5 @ PVC
3 x 4 @ 15
3 x 3 @ 25
2 x 2 @ 35
6 x 1 @ 45, 50, 55
Rest 2 – 3 min between sets above 80%
do 3 pull ups and 30sec Mtn Climbers between sets
Rest 5:00

Finish with:
30-20-10
Ball Slams + Burpees