Mi-Strength

Warm-Up
Hip Mobility & General Dynamic 

Part A 
A1 - BB Hip Bridge From Floor 3 x 15
A2 - DB Incline Bench Rows (2 arm) 3 x 10
A3 - Slides: 10 -Tucks  20 MTN Climbers 3x 

Part B 
AMRAP style 18 min

B1 - 3x Rope Pull (Cable) + 3x Chin-Up
B2 -KB 1 Arm Front Rack Squat 10x + Front rack walk 40m (Right) 
         KB 1 Arm Front Rack Squat 10x + Front rack walk 40m (Left) 
B3 - DB Incline Chest Press 8x + DB Kneeling Arnold Press 8x
B4 - Hollow Rock 15x

Part C
You Go, I Go of :
P1: 20-18-16-14-12-10 reps
Sledge Hammer
&
​P2: Super Plank Hold