Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, can use swing snatch to get weight overweight if starting from standing.
Then:
2x TGU per side
Rest as necessary
6 rounds
Then:
8x Pull Up + 60m Farmers Carry
x 5, rest as necessary
Then:
60 sec sprint on ski/row/airdyne, 30 sec rest x 4
Cool Down