Mobility / warm-up
Valslide rev/ lunge 10
YTW 10ea.
Gobblett squat 5 24 kg
Cook band alternating limb plank 8/8
2 rounds

Work-out
16kg snatches 20/20
24 kg bear crawl, length of gym
20kg hand to hand swing 30
20kg get-up fast 5/5
Burpee 12
1 min treadmill speed 6.0-7.0 active recovery
no rest x 3 rounds