MOBILITY & WARM UP
600 mt Run
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches 
600 Run
1 Round of Strict Cindy
:30s Warrior Squats 
:30s Empty Barbell OHS Hold

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
1 minute Shuttle Run
1 minute Dumbell Snatches
1 minute Cal Bike
1 minute Dumbell Box Step Ups #60/50
1 minute Strict Burpees

CONDITIONING
“Hope for Refugees”
3 Rounds, For Total Reps in 17 minutes
1 minute Shuttle Run
1 minute Dumbell Snatches #22.5/15
1 minute Cal Bike
1 minute Dumbell Box Step Ups #22.5/15 – #60/50
1 minute Strict Burpees
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the BIKE where each calorie is one point.