Strength

Farmer Carry Step Up 3 x 10

Lateral Lunge 3 x 10

1/2 Kneeling DB Press 3 x 10 e/a

(can be done as a circuit)

Calisthenics

5 Burpee Box Jump OTM for 8:00

Conditioning

EMOM for 10:00

Odd 1:00 - 10 KB Swing

Even 1:00 - 10: Goblet Squat