STRENGTH/SKILL
A. 3 sets
A1. Chainsaw Row - 8-10 per arm [single arm row]
A2. Half Kneeling Single Arm DB Press - 8-10 per arm
A3. L-Sit for 20-30 seconds
F. Tuck Hold on floor or hang
P. Hang or Ring L-Sit
S. L-Sit on Rings
WOD
6 RFT [20 min CAP]
10 Slam Ball or Single Arm KB Hang Clean
Single Arm Bottoms Up Farmer Carry - 100 feet per arm
20 Sit Ups
200M Run/Row
F/P/S As Rx
*farmers walk can be regular carry or bottoms up
