Warmup
Run 10x 25m shuttle jog
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Power Day
20:00 AMRAP
-10x overhead hammer strikes L/R per side
-10x tire flips
-10x Sandbag #65 breecher toss over tire to in-out jump
-10x ring rows
-10x banded pushups
-10x transverse hammer strikes L/R
-10x medball slams

Finisher
5:00 max effort
-2x 25m offset KB farmers carry
-:45 heavy bag striking with focus on power generation

Core
1 rounds
-25x sit-ups
-25x rev hypers
-25x 2ct flutter kicks
-25x back extensions