A) Prep

  • 2m Flow, 2m Crawl, then
  • 3 rounds of 5 goblet squats, 10 loaded deadbugs, 1/1 windmill

B) 20m RFQ

  • 10/10 banded lateral steps and 10 banded squats
  • 10/10 split squats
  • 5/5 rolling 45s

Climbers’ Option – 20m RFQ

  • 10/10 band lat activation
  • 80% TRX Lockoff Hold (Max 30s)

C) Partner Races (FOR TIME)

  • 8/5/3/2/1  of Sandbag Squats, Sandbag Clean and Press, Sandbag Snatches
  • First partner completes assigned reps of all three exercises, then second partner completes same rep count of all three exercises

D) Wrap Up

  • 10 rounds, 30s/10s flow/play