7:00 am advanced level

Warmup: 1 RNFT
Bicep openers 5/5/5/5
External oblique opener

Part 1: 2 sets for max load of 50 ft farmer carry

Part 2: 3 sets of front rack yoke hold for 30-45 seconds

Part 3: 2 sets for max load of 50 ft farmer carry

Part 4: 5 sets of 5 heavy sandbag cleans, straight into as many double kb swings as you can until failure!