A1 double kb front rack bulgarain split squat x 6/side x 3 sets
A2 weighted pull up cluster (change grip and hand positioning each time) x 3 sets
3 perfect wall walks
3 TnG Tough power Cleans **choose weight based around ability
100m shuttle sprint (50m out and back)
rest 2 minutes
x5-7 rounds

Cool Down
pigeon pose x 30 sec. per leg x 2
wall stretch x 30sec. per leg x 2