A) Prep (10)
- 3m Flow
- 3m Crawling
- Sadist circles
- 3 rounds
- 10+5+5/5 (sw/sq/halo)
B) KB Get-Ups
- 10m
- Target: 10 reps
C) Work Capacity (25)
- 5 rounds, 1 minute per station
- Loaded step-ups
- Walking lunges
- KB clean and press
- Ball slams
- Rest
D) Chassis Integrity GRIND12
- 5/5 Slasher to halo
- Standing Founder 20/20
- 20 Russian twists
- Kneeling Founder 20/20