Sunday

WOD

Warmup:
3 Sets
15m Ostrich walk
12 Goblet Cossack Squats (6/leg)
6/arm single Arm Ring Row

A1) RNT Reverse Lunges

Stand on 3″ step and step down to deficit; Goblet Loaded; 2020; 4-5/leg; rest 45sec x 3

A2) KB Complex

5 1-arm KB Sit Up
5 Single Arm KB Z Press @ 20X1 tempo
rest 45sec x 3

A3) Ring Body Saw

(hold 1sec in extended position); 10-12reps; rest 90sec x 3

B1) Segmented Snatch Grip Deadlift – 3 Pauses

3 Pauses on the way up + 3 seconds slowly on the way down; 4,4,4; rest 30sec

B2) Farmers Walk

30m TOUGH; rest walk 2-3mins x 4

C) 3 Sets Finisher

30m Dual Rack carry
5 Tall box jump
12-15 Tuck Ups