Emphasis: Pull, Hinge, Ground Work; Work Capacity; Endurance/Chassis Integrity
A) Prep (15m)
- Flow
- 3 rounds
- 10/10 1h swings and 5 goblet squats
- 20 band pull aparts
- 5/5 rolling 45s
B) Skill/Strength (15m)
- Kettlebell get-ups
- Target: 5×1/1
C) Work Capacity (10m)
- Battle Ropes: Squat-slams
- 10/50
D) Endurance/Chassis Integrity
- AMRAP15
- 5/5 slasher-to-halo
- 60′ 2KB OH carry
- 10 KB deadbugs