6 min amrap 
7-10 sandbag bench press
10 front rack sandbag walking lunges 

5 sets 
20 heavy Russian swings 

4 sets 
50 ft farmer carry 

Barbell back squat 
3 sets 3 heavy 
Then lower weight and…
3 sets 5 reps with 2 sec pause in bottom 
In between each set do 1 heavy sandbag squat with a 10 sec pause in bottom 

3 sets 
Heavy sandbag push press x 7-10 reps

3 sets 
Wide grip pull-ups x 5 reps 
5 broad jumps 
Max pushups