A) 4×6 Romanian deadlifts, stop 1 inch off ground.
Superset with 50ft weighted duck walk
B) 6×2 min on 1 min off:
AMRAP 8 alternating db snatch (50/35lb) + 8 box jump overs+ 8 pushups
*Start the next round where you left off
A) 4 rounds of 4 minutes on 2 minutes off
Rounds 1 and 3: Run 600m + max slamballs (40/30lb) in remaining time
Rounds 2 and 4: Run 600m + max slamball over shoulder (50-100lbs) in remaining time.
B) For quality:
30 V-ups-30 hollow rocks-30 strict toes to bar