Warm up (10)

3 minute

5 Barbell press

5 Barbell Good mornings

5 Barbell back squats

3minute jump rope

500m run

A.

Strength/Skill (15)

Dumbbell Snatch

5×5 each arm (light-mod)

Farmer carries

5x50m KBs or DBs (70/53) in each hand

note:

These are super sets, so one set of dumbbell snatch then one set of Farmer carries.

B

15min AMRAP (20)

15 KB swings (53/35)

12 Stone over shoulder (aka- slam ball over shoulder) (40/30)

9 Shoulder to over head (95/65)