A. Conditioning
AMRAP 10
10 OHS
20 Bar Facing Burpees

*if you have any overhead issues you do front squats. You shouldn’t have to break up the overhead squats. So choose a weight that can allow for that.

Alpha – 115/80
Bravo – 95/65
Charlie – 65/45
Delta – 45/65

B. Build
Bulgarian Squat – 8 x 4 sets; Back Rack BB, if you feel too unstable use DBs
Single Leg Deadlift – 8-10 x 4 sets
Bat Wings – 10-10-10-10