Warm-up
• 100 Single Unders (clockwise)
• 100 Single Unders (counter-clockwise)

3 rounds:
• 20 Mountain Climbers
• 10 PVC Overhead Squats

• Pike Stretch
Pigeon Pose
• Thread the Needle

Core

21-15-9

T2B and Situps Strikes

Conditioning

EMOM for as long as possible

6 Bar Facing Burpees

1 Squat Snatch

Build in weight every round