A) 3 sets of :
- 16 banded pull apart (palms up) @easy band
- 10 cossack squat+turn to dragon pose (in every rep)
- 15" plank (elbows&legs on foam roller)
B) Work up to heavy single Front Squat
then, 5x1@95%
C) AMRAP 8'
1,2,3...
- BMU
- HSW (m)
(Scaled: Jumping MU + HS March (x2))
D) 100 facing burpees for time
20" work - 40" rest