Friday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3x, Double KB
6 Suitcase DL
6 Cleans
6 FSQ
6 Push Press
6 Pushups
Strength
10x
3 Deadlifts (Double or Single KB)
Work Capacity
5 RFT
5/5 Cleans
10 Pushups
25 DU (unbroken for those who can string their DU together!)
Durability
30 Knee-ups (in plank position with feet in rings, or modify to v-ups)