general warmup (15 minutes)

figure 8’s to hold x 30 reps

standing 2 hand figure 8’s x 30 reps

2 hand wood choppers x 15/15 reps

specific warmup (5 minutes)

barbarian split squats set up and light practice

strength (20 minutes)

barbarian split squats x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

kneeling Ahrens press x 15 reps

1/2 kneeling 1 hand snatches x 12/12 reps