tester
A. Front Squat @20×1, 3-2-2-1-1-2min -last set heavy
B. Double KB Hang Clean and Push Jerks, sets of 5-7 reps x 5 sets-1min
-can be done with dumbbells too
C. 5,4,3,2,1 for time:
Rope Climb to 15ft – use legs
Wall Walks – forehead to wall
or
10-8-6-4-2 for time:
Strict Press 65lbs/95lbs
200ft farmers carry 35lbs/53lbs arm after every set of strict press