Warm-Up
8 Minutes of Flow Work
Pec Hold Front Squat
Single arm swing (alternating)
Push-Up
then…
4 Rounds
30 seconds on, 30 seconds off
Tuck Hold

Strength
2 Rep Deadlift
5x3 @ 85% of 2RM

Conditioning
14 Minute AMRAP
10+10 Dumbbell Snatch
10 Burpee Box Jump
10 Stiff leg toes to bar