0:00-0:10 Warm-up: Junkyard Dog Warm up
Health and Fitness

0:10-0:35

A. Three sets of:

Empty Barbell Overhead Squat x 4-6 reps @ 3211 (pause in bottom, keep weight light to practice the movement) 

Rest 60 seconds

Step ups with Kettlebells x 20 alternating 

Rest 60 seconds
B. 0:35-0:55 

From Invictus

For time:

Run 400 Meters

30 Kettlebell Swings

20 Burpees

Run 800 Meters

20 Burpees

30 Kettlebell Swings

Run 400 Meters

Classic

0:10-0:35

A. Power snatch 

5×3 (build)
B. 0:35-0:55 

From Invictus
For time:

Run 400 Meters

15 Power Snatches (135/95 lbs)

20 Burpees Over the Barbell

Run 800 Meters

20 Burpees Over the Barbell

15 Power Snatches (135/95 lbs)

Run 400 Meters
D. 0:55-1:00

Mobility: Pigeon X 2 min, spiderman X 2min, smash glutes