Warm up:
4 rounds
4 strict chin-ups
12 push-ups w shoulder taps
48 double unders
Then A-T-Y-T crossover symmetry protocol
A. 4 sets(rest 3 minutes between sets)
12-9-6
Ghd sit up
Right Arm KB snatch 70/53
Left arm KB snatch
B. Class
C. Build to a heavy double tempo sumo deadlift
Tempo is a 2 sec negative.