Emphasis: Pull, Squat, Ground; Work Capacity; Chassis Integrity
A) Prep
- Flow
- Sadist circles
B) Strength (15)
- Get-ups 1/1
- Lat Pulldowns 20/20
C) Work Capacity: AMRAP15
- 5 double-bell squats
- 5 double-bell rows
- 1 leg blaster
D) Chassis Integrity: GRIND12
- 5/5 kneeling sandbag keg lifts
- 5/5 kneeling half moons
- 5/5 kneeling haloes