general warmup (15 minutes)

barbarian knee walkups x 20 reps

Turkish getups x 4/4 reps

double Arc standing chest press x 7 reps

inside outside mills x 12/12 rep

specific warmup (5 minutes)

grave digger front lunges set up and light practice

strength (20 minutes)

grave digger front lunges x 8 reps x 5 sets

conditioning/accessory work (2 round)

tappers x 5/5 reps

2 hand front squat cleans x 10 reps