STRENGTH/SKILL

A. 3-4 sets; build

A1. Close Grip Bench Press: 31x1; tough set of 5

F: 2DB Bench Press 31x1 x8-10

P/S: as rx

rest 30 sec

A2. Hollow Rock x20 seconds practice

F: Hollow Hold x20 sec

P/S: Hollow Rock x20 sec

rest 30 sec

A3. Tall Kneeling Side MB Throw x4-5 L/R w/Partner,

rest 60 sec

WOD

B. Full Tabata at each station

For total reps

Rest 30 sec to rotate after all 8 sets are complete

1. Wall Walk

F: Bear Crawl [1pt every 10m, or wall walk]

P/S: wall walk for quality [can be 2DB Bear Crawl]

2. Single Arm Farmers Walk;

1pt every 10m; switch arms as needed

All Groups - switch arms as needed

3. Rowing/Airbike for cal/Sled Push 1 pt every 10m

all groups

*Score is total reps, note breakdown (total reps per movement, then grand total)