STRENGTH/SKILL

A. 3-4 sets:

A1: 2DB/KB Front Rack rev lunge; 30x1 8-10 reps

build rest 30 sec

F: 1KB/DB Front Rack Reverse Lunge

P/S: 2KB/DB Front Rack Rev Lunge

A2. Single Arm 3 Point DB Row 20x1 - 8-10 reps; rest 30 sec

F/P/S: All Groups

A3. Tuck L-Sit On Parallettes: 30 sec Cumulative; rest 60 sec before returning to A1

WOD

B. "CF 310's 30 for 30"

4 sets through for max reps:

30 sec for reps/30 sec off x4 each station [12x total]

1. Ring Row

F: Ring Row

P/S: Feet Elevated Ring Row

2. Alt Arm KB/DB Hang Squat Clean

F: KB Front Squat

P/S: Alt Arm KB/DB Hang Squat Clean @moderate load

3. Bike/Row: 30 sec for cal F/P/S

score total reps + cals