STRENGTH/SKILL

A. 4 Sets; all groups;

A1. Split Stance RDL x8 each leg; 3010 tempo; build to moderate

using DB/BB

A2. Farmers Walk Heavy x100', rest 60 sec

Can use odd object farmers walk as needed

WOD

"Flush"

3 Rounds:

1 min per station for max reps

rest 1 min after all 4 stations are complete:

start at weakest station

1. Russian KBS:

All groups - adjust on load

2. Sit Ups

3. Box Jump/Step Down 24/20"

all groups [sub to step up/step down]

4. Row for Cal

rest 1 min

Score is total reps combined