Emphasis: Push, Pull, Squat, Hinge, Carry, Ground Work; Work Capacity, Endurance, Chassis Integrity
A) Prep
- 5m Flow
- 5 rounds
- 5 swings
- 5 goblet squats
- 5/5 haloes
- 2 down and ups
B) Work Capacity (20)
- 5 min max down and ups; 1 min rest
- 4 min max thrusters; 1 min rest
- 3 min max clean and press; 1 min rest
- 2 min max sandbag squats; 1 min rest
- 1 min max toss and chase
C) Endurance/Chassis Integrity GRIND20
- Standing Founder 20/20
- 120′ SB bearhug carry
- Kneeling Founder 20/20
- 20 Russian Twists (moderate KB)