Warm Up: – AMRAC 8
25ft walking lunges
25 sec HS hold
10 wallballs
10 sec ring L-sit
60 sec mobility – athletes choice
Skills: – 3 rounds – REST 30 sec between movements
8 S/A db rows @ 21X1 (each arm)
6 strict T2B @ 2122
60 sec towel-grip farmers walk
WOD: – 3 rounds for time:
50 air squats
25 deficit pushups @ 45/25
15 ring dips
10 over the box jumps @ 24/20
