Strength
Pullups or Negative Pullups
4 x 8
(1-2 minute rest)
Single Arm Kettlebell Overhead Carry
4 x 4 lengths (switch hands each length)
(30 – 60 second rest)
WOD
BUY IN: 20 wall flips or walk up downs
15 – 9 – 6 – 3
Slam Balls
HSPU
Cal row/bike
* 2 lengths of farmer carries at the end of each round *
CASH OUT: Accumulate 2 minute plank