Emphasis: Pull, Hinge, Ground Work; Work Capacity; Endurance/Chassis Integrity A) Prep (15m) Flow 3 rounds 10/10 1h swings and 5 goblet squats 20 band pull

Emphasis: Pull, Hinge, Ground; Strength; Work Capacity; Chassis Integrity  

Emphasis: Push, Squat, Carry; Strength, Work Capacity; Ab Isolation A) Prep: 4 rounds of 10+1 20 band pull aparts 60′ crawl 60’ farmers carry B)

A) Prep Wrist T-spine Rock BBoy Sadist Circles D+Us Lateral jumps Tuck jumps B) 10×5 1h Swings View this as warm-up, and as skill. This

Emphasis: Push, Pull, Squat, Hinge, Carry, Ground; Endurance; Chassis Integrity A) Prep Flow Walking lunges Sadist Circles

Emphasis: Push, Squat, Carry; Strength; Endurance; Ab Isolation A) Prep Flow 3 rounds of: 5+5 3/3 Haloes 30′ crawl B) Strength RFQ15 10 Double Floor