5 rounds of:
Rest as needed between rounds (no less than 1 minute). Perform each round at a vicious pace and with meticulous positioning and breathing. Match effort throughout, and output as long as possible.
And then, 3 rounds of:
20 Mace 360* (10kg. W, 12kg. M)
10 Lateral medicine ball throw/ catch** (15lb. W, 20lb. M)
*If needed based on equipment or skill set, substitute kettlebell halo @ 35lb. W, 55lb. M
**With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.