general warmup (15 minutes)

walking 2 hand front swings x 40 reps

windshield wiper squats x 15 reps

Americanas x 30 reps

2 hand Arc (short mace) chest press x 15 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (8 rounds)

one round = grave diggers x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

dead-stop 2 hand pause side cleans x 12/12 reps