Prep
3x
10 Cyclist Squat, use light db or kb if desired
12 KB Swings
then
2x
8/8 Cossack Squat
8/8 SL RDL
12 Kneeling/Seated Crush Press
Strength
Squat 5.3.1+@75/85/95+ ***
Complete 8-12 Lateral Skier Plyos after sets
***Based off 90% of your 1RM
WOD
2 Sets
2:00 Bike @sustainable, maintainable pace
20 DB/KB Push Press (Unbroken)
2:00 Row @sustainable, maintainable pace
30 DB/KB Lunges
For load
Use Same Load for Both