Emphasis: Pull, Hinge, Ground Work; Strength and Work Capacity; Chassis Integrity
A) Flow, then 10 reps of each (10 minutes)
- 2h swings
- Goblet squats
- Military presses
- TRX rows
- Birddogs
B) Strength 1 (8 minutes)
- Ten rounds of
- 10 swings
- 10 scap pullups
C) Strength 2 (10 minutes)
- 5 rounds of
- 1 get up per side
D) Work Capacity (5RFT, 12m cap)
- 20 Step ups
- 20 Ball slams
- 4 lengths farmers carry
E) Chassis Integrity (GRIND10)
- 5/5 slasher to halo
- standing founder 20/20
- 5/5 kneeling half moon
- kneeling founder 20/20