bottom squat hold – accumulate 1 minute
half kneeling bottoms up press x 10/side
side lying db. ext. rot. x 10/side
X-band walks x 10/side

then

A1 Front Squat; 70x3x2 80x3x2
A2 Weighted pull up – 1 RM in 4 attempts
A3 8 sec. sprint x 4 (run or bike)
+
“Gangsta cowboy”
1000m row
60 wall balls, 20/14#
40 pull ups
500m row
40 wall balls, 20/14#
20 pull ups




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