A. 4 sets, max 15 min

10 m Sled chest presses

20-30 sec /side SL GHD hollow hold


B. Work for 15 min

KB swings / snatch (single/double)

Anti-Rotations with flexor bias


C. For 14 min in Teams of 3

P1: 100 m run + 1 length bent over sled rope pull

P2: Starts running once P1 is back from run

P3: Waiting