50 ft walking lunges
50 ft walking lunges with dbs
50 ft walking lunges with sandbag r shoulder
50 ft walking lunges with sandbag l shoulder

4:00 min amrap
5 ab wheel rollouts
5 strict chin ups

5-6 sets
Alt sides for 6 total reps
Sandbag clean r shoulder
Sandbag clean l shoulder

Conventional deadlift
1 set 5 reps with 3 sec eccentric on each rep
Then…
1 set 10 reps
1 set 15 reps
2 sets 5 reps
2 sets 3 reps

8 min amrap
5 rear delt raises
5 push press
5 broad jumps