Warm Up
9:00 EMOM
min 1- 40 seconds elbow plank knees to elbow
min 2- frog pumps x 30 quick reps
min 3- 10 side plank rotations

Primer
2 sets
100m jog
10 weighted Cossack squats- 5/side
10 KB sumo deadlifts
10 KB strict press- 5/side


Two Tests

ONE: 10 tire flips for time

TWO: 75 burpees for time
every odd minute- 6 ring rows
every even minute- 100m run

Strength: strict press
set 1: 5 reps @ 60%
set 2: 3 reps @ 75%
set 3: 1 rep @ 80-85%
set 4, 5, 6: 5 reps @70-75%