Sunday

WOD

Warmup:
3 Sets
10 Single Leg Cone Touch
10 Cossack Squat/leg
10-15sec single Arm Ring Row Hold

A1) RNT Reverse Lunges

Goblet Loaded; 2020; 6/leg; rest 30sec x 3

A2) 2-arm Turkish Sit Up

6-8 reps; rest 30sec x 3

A3) Ring Body Saw

2020; 8-10reps; rest 90sec x 3

B1) Segmented Snatch Grip Deadlift – 3 Pauses

3 Pauses on the way up + 3 seconds slowly on the way down without pauses; 5,5,5; rest 30sec x 3

B2) Single Arm Farmers Carry

30m TOUGH/arm; rest walk 2mins x 3
Stay tall and upright – don’t lean to one side

C) 3 Sets Finisher

20m Single arm KB Front Rack Carry/arm
5 Seated Box Jumps