Emphasis: Pull, Squat, Hinge, Carry; Work Capacity; Chassis Integrity
A) Prep: CAP10
- Flow
- T-spine rotations
- Goblet squat holds
B) Strength: RFQ15
- 5 Goblet squats
- 5 Pull-ups
- 2×30′ Sled drag
C) Work Capacity: AMRAP7
- 5 Deadstop swings
- 50 Jump rope
D) Chassis Integrity: GRIND15
- Standing Founder 20/20
- 5/5 Sandbag cleans
- Kneeling Founder 20/20
- 5/5 Rotating sandbag toss