Emphasis: Pull, Hinge, Ground Work; Work Capacity, Endurance, Chassis Integrity
A) Prep
- Flow
- 10 each
- 2h swings
- goblet squats
- goblet forward lunges
- haloes
- crush presses
- slasher-to-haloes
B) Complex (2KB, individually paced, 15m)
- 8 bent over rows
- 8 cleans
- 120′ rack carry
C) Work Capacity (battleropes)
- 10×30/40
D) Endurance/Chassis Integrity Grind (15)
- 5/5 kneeling SB keg lifts
- 5/5 suitcase deadlift
- 20 russian twists
- 20 reverse KB crunches
Hour 2 Bonus
E) 10m max SB get-ups
F) 10m max goblet squats
G) 5 RFT with 20/30# ruck
- 20 ball slams
- 20 step-ups
- 120′ farmers carry
60s after the second athlete is done…
H) 5 RFT with 20/30# ruck
- 1 lap SB drag crawl
- 20 sandbag cleans
- 30 air squats