Warmup
Dynamic Athletic Movement

3 Sets
10 Step ups R/L
10 Push-ups
10 Swings
10 Pull-ups

Lift
3-3-3-3-3
Front Squat

Work up to a heavy triple.

Conditioning
12 Minutes
20 Ball Slams
Suicide run (5/10/15yd)
Rest 30-45 seconds

Benchmark
“Badger”
3x AFAP
30 Squat Cleans @ 95#
30 Pull-ups
800M Run