WARM-UP

2-3 rounds:
20 Jumping Jacks
9 KB/DB Deadlift
7 KBS / DB Swing
5 Goblet Squat
3+3 KB/DB Jerk

Thoracic Flow video

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CONDITIONING
For time A+B+C+D

A: 5 rounds:
10 KB/DB Deadlift
50m Shuttle Run (25m+25m)

B: 5 rounds:
10 KBS or DB Swing
50m Shuttle Run (25m+25m)

C: 5 rounds: 
10 KB/DB Hang Squat Clean (5+5)
50m Shuttle Run (25m+25m)

D: 5 rounds: 
10 KB/DB Snatch (5+5)
50m Shuttle Run (25m+25m)

Overall RPE 4

There is no rest between rounds or A+B+C+D. 

Target: all reps unbroken and sprint the runs!

50m Shuttle Run = Run 25m, touch the ground and turn back

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COOL DOWN

5-10min easy Jog/Walk with nose breathing only.