Workout:

Strength

10min Warm up

2×5 Wall Squat

2×10 Squat

2×5 Goblet Squat

3 x 3 BSSU

Then:

10x Step-up @ 2 x KB in Rack +

150m Row (Sprint)

One round every 2 minutes for 8 minutes

Then:

5x (both directions) “HeadCutter” or Halo at heavy plate or KB +

2x Heavy SandBag get up or TGU

One round every 2 minutes for 8 minutes

Then:

5x Renegade ManMaker @ 2 x 15 -30 # DB +

30 sec sprint (on something)

One round every 2 minutes for 8 minutes

Then:

Cool Down