Controlled Articular rotations
Ankles, hips, shoulders, scapula, head

Mobility work

Part A: 6 sets (all together)of Kettlebell Complex
Kb single arm :

2-Row
4-Deadlift
1 -clean
4-Shoulder press
2 windmills
Part B: Every minute, on the minute, for 4 minutes:
Barbell thrusters 90

*Set 1 –5 reps
*Set 2 – 7 reps
*Set 3 – 9 reps
*Set 4 – 11 reps
Rest one minute,
Part C: Every two minutes, for 4 minutes (2 sets):
Front Squat

*Set 5 – 15
*Set 6– 17
*Set 7- 19
Part D: Three rounds
50 double-unders or singles
15 burpees
25 swings