Warm up: 2 rounds
200M RUN
20FT 1-Arm OH Walking Lunge per side
15 Russian KB swings
10 Bar Kip Swings

Workout #1- 5 Rounds

30 DUs
15 Wall Balls
7 T2B

RPE ( Rated perceived exertion ) 7: short of breath, can only speak in short sentances>

Coaches note: this should be a fast paced workout. the goal is to stay unbroken for as long as possible on ALL of your sets. so modify movements as needed and use transitions in-between movements to take a few deep breaths.

Workout #2- EMOM 10 – Alternating

7 Deadlift, pick load
7 Shoulder press, pick load