STRENGTH/SKILL

A. 3 Sets:

Rotate through for quality: 10 minutes, not scored

A1. Sled Push 10 sec high effort;

or Band Sprints x10 sec

A2. DragonFlag x5 slow

A3. Turkish Get Up x3 each arm; build

WOD

B. "Core & Carry"

20 min AMRAP:

Single Arm Left Carry 100'

20x Suit Case Sit Up

Single Arm Right Carry 100'

20x Back Ext

Single Arm Front Rack Left Carry 100'

20x BJ+SD

Single Arm Front Rack Right Carry 100'

20x Russian Twist

Use same KB for entire workout + Russian Twist