Mobilize, then:
Warm – up:
2 rounds (nasal breathing)
400 m run
20 sec pullup hang
10 barbell front squats
5 barbell push press
A.) 6×2 front squats @75%
B.) 3x 5-7 push press (rest as needed)
C.) For Time:
21-15-9-3 of:
Wall-balls 20/14
C2B pullups (or sub dumbbell snatch alternating)
*do 50 double unders after each set of pull-ups*