Warmup
3 rounds:
Run or row for 500m
10 Abmat sit-ups
10 Back-extensions on GHD
5 Pull-ups
5 Ring dips
10 Overhead squats with PVC
Samson Stretch (hold for 15-30 seconds)
Strength
Strict press 5×5
WOD
5 rounds for time (use the same KB for all, 24k/16k):
10 KB swings
10/10 KB clean & press
10/10 KB snatch
Finisher
Overhead carry – 45lb/25lb plate, arms locked out overhead for 250 m. If you have to lower it from overhead, you must stop walking
