Thursday
Prep
3x
5 GSQ
5 pushup to downdog
10/10 bent over rows
10 swings
Strength
1-2-3-4-1-2-3-4-5 weighted squat jump
1-2-3-4-1-2-3-4-5 Ring pushup
1-2-3-4-1-2-3-4-5 pull up
10s-20s- 30s- 45s Farmer Carry
Conditioning
EMOM x 10
10 Double snatches (or modify with one arm snatches, alternating sides every minute)
Durability
Roll upper body, stretch and box breathing.