STRENGTH/SKILL

Ax3. FBB Core;
A1. Carry heavy; all groups
odd object carry; 50m for quality;
Keg/2KB Front Rack, Heavy DBall, Yoke Carry

A2. Hollow Rock for quality;
F: Tucked Hollow
P: Hollow Rock
S: Hollow Rock w/load in hands [arms extended]

WOD

Long Tabata; [19 min]
8 sets; 20 sec on, 10 sec off each station,
then rotate
1. Russian KB Swing
rest 30 sec
2. Row for Cal +
rest 30 sec
3. Sit Up
rest 30 sec
4. Airbike for Cal

score is total reps + cals;
All groups together - adjust based on load

no airbike - go to short sprint or sled push
1pt every 10m shuttle run

[Optional]
Turkish Get Up x10 each arm for quality