general warm up (15 minutes)

alternating standing flys 20 reps

Turkish get ups x 3/3 reps

barbarian rear walking lunges x 50 feet

barbaian front walking lunges x 50 feet

specific warm up (5 minutes)
360 squats set up and light practice

strength (20 minutes)

360 squats x 8 reps x 4 sets

conditioning/accessory work (3 rounds)

seated 1 hand 300’s x 20 reps

double club snatches x 15 reps