Friday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
5 Clean + Press + Windmill + FSQ
Repeat other side
10 Pushups
Strength
10 Rounds
3 Suitcase Deadlift
Work Capacity
4 RFT
10 Walking Lunges, single KB in Rack position
10 Snatches
5 Push Presses
Repeat other arm
Durability
3 Rounds
60 sec plank hold
20 Russian Twists