Skill
3 Rounds
100m Single Arm Farmer Carry (each)
50m Double Overhead Carry
:30-:60 KB Front Rack Hold
10 V-Ups
10 Hollow Rocks
10 Side Pillar with Hip Drop
200m run/250m row/.5k bike (pick one, done at 70%ish)
WOD:
On a running clock
0:00 to 5:00
3 sets of
25ft – 50ft -75ft Shuttle Sprint
Rest :30
5:00 – 10:00
5 min EMOM
10 Push Ups + 1 Rope Climb
10:00 – 15:00
25 Tire Flips
15:00-20:00
40/30 Cal AAB
*May stagger start stations if more than 6 people
