Workout:

Barbell Complex:

6x Snatch +

6x OHS +

6x Back Squat +

6x Good Morning +

6x Bent-Over Row +

6x Deadlift

Two Sets @ 75#

Two Sets @ 95#

Then:

20x OHS @ 45-65# +

60m Bear Crawl +

20x Pull-up +

30x Front Squat @ 75-95# +

60m Bear Crawl +

15x Pull-up +

40x Back Squat @ 95-115# +

60m Bear Crawl +

10x Pull-up +

50x Air Squat +

60m Bear Crawl +

5x Pull-up

Then:

“Cool Down”:

10x Whip Smash +

10m Rope Pull +

10m Sprint

Two Rounds

Compete three total sets, Rest some between each