Sunday

WOD

Warmup:
20 Alternating Cone Touches
12 Goblet Reverse Lunge (6/leg)
15sec Single arm Active hang

A1) RNT Reverse Lunges

Stand on 3″ step and step down to deficit; KB Front Rack Loaded; 31X1; 3-4/leg; rest 45sec x 3

A2) KB Complex

Perform Complex on each Arm
3 1-arm KB Sit Up
1 Turkish Get Up
3 KB Windmill
rest 45sec x 3

A3) Ring Body Saw

(wtd plate on back); 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; 3,3,3; rest 30sec

B2) Dual Kettlebell Rack Carry

40m TOUGH; rest walk 2mins x 3

C) 3 Sets

15m Filly Carry/arm
5 Seated box jumps step down
8 V-Up + 8 Tuck up