A. GENERAL (6:00)
EMOM 6 (Grab warm up weight)
odd- In and out Squats
even- Alternate between:

Round 1 = 10-12 Russian Swings
Round 2 = 10-12 KBS
Round 3 = 6/6 KB Front rack squat

B. MOBILITY / ACTIVATION (1:00)
Rig pry stretch

90 seconds

C1. SPECIFIC (10:00)
Get up drills
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5 minutes to ramp up to starting weight
2-3 Sets

C2. SPECIFIC (3:00)
With workout weight
5/5 Front Rack KB squat (single KB)
5/5 Terror Squats with 1 DB & 1 KB
5/5 Overhead Reverse lunges (swap arms)

4 rounds for time

5/5 Terror Squats*
100' Single Arm Overhead Walking lunges @ 50/35 lbs x 1

* 53/35 lbs KB in Front Rack, 50/35 lbs DB in farmer’s carry

3 sets
12/12 RDL with reach, unweighted
6 Weighted Jump Squats