Fitness/Performance Warmup
2rds NFT: 150 M Row, 10 Goblet Squats, 2 Wall Walks,
10 Russian Kettlebell Swings

Fitness
A. Front Squat; X0X0
4 sets of 1.1.1
Rest 2 minutes. Increase weight each set.
B1. Strict Press; 30X1
4 sets of 3. Increase weight each set.
Rest 30 seconds.
B2. Supinated Barbell Row; 30X1
4 sets of 6.
Rest 30 seconds. Increase weight each set.
B3. Suitcase Box Step Ups
4 sets of 5 L 5 R (Step up with L, hold Dumbbell/Kettlebell in R)
Rest 1 minute.
C.Piked Dumbbell Miracle Gro; 30X1
3 sets of 8
Rest 1 minute.

5 minute cooldown.

Performance
A. Muscle Snatch
5 sets of 3.
Rest 90 seconds. Increase weight each set.
B. Front Squat; X0X0
4 sets of 3
Rest 2 minutes. Increase weight each set.
C1. Dumbbell Death March
3 sets of 16
Rest 30 seconds. Increase weight each set.
C2. Dragonflags; X0X1
3 sets of 3-5
Rest 1 minute.
D. Reverse Dumbbell Curls; 30X1
3 sets of 8
Rest 1 minute. Increase weight each set.

5 minute cooldown.