Prep
2x
5 Pull ups
10 Lunge complex
15 Push ups
Strength
Box Squat 5x5
* Increase 5-10 lbs from last week
Conditioning
Barbell complex
6 Rounds for max load. Do not set the barbell down for all 9 repetitions. If you do, it is an immediate 25 burpee penalty. Weights can be repeated but not decreased.
3 Deadlift
3 Hang clean
3 Push jerk
Recovery
Couch stretch 2 min per side
Trap smash
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