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
3 RFT
-10x alternating overhead hammer strikes
-10x tire flips
-10x truck bed jumps
-10x transverse hammer strikes L/R
-10x banded alt. single arm chest press
-10x banded single arm rows
-10x hammer swings each direction

Finisher
4 rounds
-:45 hammer complex
-3x hammer front swing
-3x hammer clean and press
-3x hammer snatch
-3x hammer goblet squat
-:45 heavy bag striking with focus on power generation

Core
1 rounds
-25x sit-ups
-25x rev hypers
-25x leg levers
-25x back extensions