Warm-up:

10x90/90 breaths

20x leg swings each leg

10x Scorpions (5 each side)

10x Push-up + Downward dog

10x SLDL with quad stretch

Starting with an empty barbell, complete a round of the complex below, working up to 50-60% in 5 minutes

Weightlifting:

Every 2 minutes for 7 rounds, starting around 60% of 1RM:

1 Snatch high-pull + 1 Snatch + 1 OHS

Conditioning:

For time:

50 Wall ball shots, 20 pound ball

25 Toes-to-bar

40 Wall ball shots, 20 pound ball

20 Toes-to-bar

30 Wall ball shots, 20 pound ball

15 Toes-to-bar

20 Wall ball shots, 20 pound ball

10 Toes-to-bar

10 Wall ball shots, 20 pound ball

5 Toes-to-bar