Warm up:
Suitcase carry x 50m, down with one arm/back with the other Single arm front rack carry x 50m, down with one arm/back with the other Single arm OH carry x 50m, down with one arm/back with the other Double KB front rack carry x 50m
Strength: Four sets of: Front Racked Alternating Reverse Lunges x 16-20 reps (15-20Kg DB) Rest 90 seconds Weighted Pull-Ups x 4-6 reps 70% of 1RM Rest 90 seconds
Workout: For time: 40 Wall Ball Shots (20/14 lbs to 10′) 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-Ups
Postworkout:
8 per side Standing split squat at 30s Ring row (or strict pullup) x 5-8 Hanging hollow hold 20-30s