BASECAMP

7 Sets For Time

8 KB Front Rack Lunges (55/35#)

10 Single Arm KB Push Press (55/35#) *5 per arm

12 American KB Swings (55/35#)

Rest 3 minutes between each round

VERTICAL X 

7 Sets For Time

7 Hang Power Snatches (95/65#)

8 Front Rack Lunges

9 Push Press

Rest 3 minutes between each round

CORE FOUNDATIONS

Bell up presses

KB Front Rack Lunge

10/8 Cal Bike

Dragon Fly’s

Bear Crawl