6/21/23 strict press x 2

Warm up

30 second handstand hold

20 second L hang

30 second banded goblet squat hold

Strength-Avalanche

6 weighted knees 2 chest-add weight each round

4/4 Db snatches-add weight each round

2 strict presses-add weight

Conditioning -ABABA

A-AMRAP2

3/3 alternating db snatches 35/20

6 weighted knees 2 chest

B-EMOM3

1 strict press

C-100 m bottoms up waiter carry

20 lateral raises

30 db push presses