GPP

Standard W/U

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Warm Up:

Single Arm KB Complex:

6x Snatch + 30m Overhead Carry + 6x Clean + 30m Shoulder Carry + 6x Swing + 30m Suitcase Carry

2-3 rounds each

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Focus:

20 min to

W2H 30m Farmers Carry

After at heavy reduce weight to 70-90% and spend rest of time getting 30m Farmers carry as working sets

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Accessory:

(5-1) Pull Up Ladder

*Last rep of each rung is eccentric 

20x Mace Slams

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Finisher:

4x 30m Sled Push Sprints @ Moderate-Heavy

Full Rest

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Cooldown:

5 min easy pace cardio