Strength: Pull, Carry; Work Capacity, Ab Isolation
A) Prep (15)
- Flow, crawl
- 2 Rounds
- 10 Swings
- 5 Goblet Squats
- 2×3/3 Half-Kneeling Haloes
B) Strength I RFQ15
- 8 Double Bent Over Rows
- 3/3 Bottoms Up Presses
- 20 Pull Aparts
C) Strength II RFQ10
- 60′ HDSB Carry
- 60s Active Hang
D) Work Capacity AMRAP10
- Ascending Ladder
- 1 Goblet Squat and 1 Jump Squat
- 2 and 2
E) Ab Isolation
- 3x3x30/5
- Deadbugs
- Hollow Hold
- Shoulder Taps