WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRIKING:
Elbow Strikes
SKILL:
Tire Flips
MetCon:
3 rounds – :40 ON|:20 OFF
- Landmine Rotation, #BAR (speed/control)
- Mixed Grip Pull-up (reverse grip every rep)
- 10m Sandbag Drag, #60/40 (shell may never leave the ground)
- Alternating KB Press, #53/35 (with both KB locked out alternate racking and pressing)