10m - Dynamics

5m - Skill Prep

Skill - 4 Sets:

1m Plank on Hands

-30s rest-

Dual DB/KB Overhead Carry 100’

-30s rest-

MetCon - 4RFT:

20 Box Jumps 24”/20”

16 1-Arm Russian KBS (8/side) AHAP

12 HSPU

*12m time cap

Mobility - Seated Straddle 3m. Twisted Cross 60s.