STRENGTH/SKILL

Ax4
A1. RFESS x5; 3111 tempo; Build
[Rear Foot Elevated Split Squat]
F: KB Box Step Up x6-8 reps each leg
P: Holding KB in Front Rack
S: 2KB in front Rack

A2. Chainsaw Row x5 each arm; 2111;
F: 2DB Bent Row x8-10 reps; 3111 tempo
P/S: x5 build @2111

WOD

15 min AMRAP;
Run 200m
SA Front Rack Carry 50m Each arm
50x Double Under
Run 200m +
SA Farmers Side Carry 50m Each Arm
50x Double Under

F: 100x Single Under + light load carry
P: 53/35# or similar
S: 70/53 or heavier]

Finish w/Mobility/Cool Down
5-10 minutes

[Optional]
3x10 Single Leg Banded Glute Bridge
3x10 Standing Reverse Fly