A)
2 sets:
Banded walk 10 reps left/10 reps right x3
20 Russian KB swings
B)
Back squat:
15 reps
rest 2 minutes
12 reps
rest 2 minutes
10 reps
*Each set as heavy as possible
C)
For total time: (15 minute Cap)
3 Rounds of:
20 Wall balls (20/14)
20 Burpees
right into
3 Rounds of:
20 Sumo dead high pulls (95/65)
60 Lateral bar hops