A.
5 rounds:
3 Caterpillar Push-ups
6 Lunges

B.
Squat Therapy

C.
FSQ 5-5-5-5-5-5-5

D.
3 RFT:
30 Wallballs
20 Ring Rows
10 Burpees

E.
Basic Strength
DL 5 – 5 – 5+
75%-80%-85%
Press 3×5 reps
75%-80%-85%

paused Thruster
3×8 @ 40% 2RM FSQ

F.
Cool down & Mobility