Warm up
10 min Weighted Step Ups with DB, KB, Rucksack, etc.

Strength
1) 7 rounds:
5 x Deadlift
3 x TGU @ 35 lbs
5 x T2B

2) 5 rounds:
8 x Hang Clean
30m Tire Drag
10m DB Crawl @ 55 lbs

3) 10 rounds:
5 x Pull Ups
10 x Dips
15 x BW Squats

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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