Warm Up/Skill

  • 50 cal AB/AD/Rower

+

10 min emom

  • Odd; 3 shrimp squats/leg
  • Even; 1 Kip swing+1 Pull Up+1C2B

+

12 min amrap 

  • 3 Cal AD/AB/Row
  • 3 Alt Pistols
  • 3 C2B Pull Ups
  • *Add 3 reps to each movement after each round completed

+

Supplemental Work:

3 sets

Single Leg Goblet Squat; 8/leg

*To box

rest as needed

Single leg hip Thrusts; 10/leg

rest as needed