STRENGTH/SKILL

3 Rounds for quality:

A1. Single DB Row + Single Leg DL x6-8 each leg

F: 2DB Row + 2DB DL x8 reps

P/S: Build

A2. lateral Lunge x6-8 each leg

F: Bwt

P/S: holding KB/DB

A3. Hollow Rock x15

all groups - for quality

WOD

"Full Metal Jacket"

18 min AMRAP

200m Run
12 KBS
9 T2B
6 KB front rack Walking Lunge [each leg]

rest 30 sec active after each round

*goal is hitting same pace each round*

F: 200m + 12 Russian KBS + 9 Sit Up or Hanging Knee Raise + 6 Bwt Lunge

P: as rx

S: 200m + 15 KBS + 12 T2B + 9 Lunge each leg