Warm-Up
8 Minutes of continuous movement
100 meter run
25' SOL walking lunge (left arm overhead)
25' SOL walking lunge (right arm overhead)
10 v-ups
then...
Overhead Mobility: coach's choice

Strength
Warm up to a moderate...
5 Overhead Squat (33X0)
E3MOM for 5 Rounds
5 Overhead Squat* (33X0) add weight each round
10 Strict Knees to Elbow(22X0) (5 to left elbow,5 to right)

Conditioning
3 Rounds for time
30 Sumo Deadlift High Pull (75/55)
40 Wall Balls (20/14)