Thursday
Prep
3x
5/5 halos
5 pushup to downdog
10 ring rows
10 H2H swings
Strength
1-2-3-4-1-2-3-4 snatches per side
1-2-3-4-1-2-3-4 Double MP
1-2-3-4-1-2-3-4 chin negatives
15s-30s-45s-60s single arm overhead carry, per side
Conditioning
15min
50m sprint/walk back
Durability
Roll, stretch and breathe