Emphasis: Pull, Squat, Hinge, Carry, Endurance
A) Prep
- Swings
- Squats
- Arm Bars
B) RFQ20
- 3-5 pullups (scale: 10 TRX rows w 1s hold and 3s eccentric)
- 5 front squats (double db/kb)
- 30′ sled drag
- 8/8 single-leg deadlift (CL loading)
C) AMRAP20
- 60′ low crawl with weight (KB, DB)
- 60′ overhead carry with weight (2xKB, DB; or SB)
- 1 leg blaster