STRENGTH:

#front squat/strict pullups

Alternating OTM x 10 (5 Rounds)

Odd – 5 Weighted Strict Pull-Ups *Scale to Regular Strict, Banded Strict or Ring Rows with 2 sec Hold + 2 sec down)

Even – 5 Front Squats  (Building in load…approx 60% on up…

BeachFit will do:

Odd – 5-10 Ring Rows or 5-10 Single Arm KB Row each side, R/L

Even – 5-10 Single KB Goblet Squats

WOD:

Death Race (13 min Cap)

5 Rounds:

15/10 Calorie Assault Bike  (If Row, 18/15 Cal)
10 Burpees

Demonstrated by CompTrain Games Athlete, Cole Sager. Click for the video HERE.

CASHOUT:

#body armor

1-3 Giant Sets:

50′ DB OH Walking Lunge (left arm)  *If came on Thursday and don’t desire more lunges you can do just heavy overhead carry*

10 Single DB Stiff-Legged DL (left arm)

50′ DB OH Walking Lunge (right arm)

10 Single DB Stiff-Legged DL (right arm)

21 Weighted Ab Mat Sit Ups or (Rx+GHD Sit-Ups)