Warm up
4 rounds
100′ SA farmer carry each arm
50′ bear crawl
60 second supinated hang
Strength
Floor press
8×5
Bent over lateral raises
8×8
WOD
Amrap 20
500m farmer carry
10 SA thrusters (l)
10 pull ups
10 SA thrusters (r)
10 hspu
Warm up
4 rounds
100′ SA farmer carry each arm
50′ bear crawl
60 second supinated hang
Strength
Floor press
8×5
Bent over lateral raises
8×8
WOD
Amrap 20
500m farmer carry
10 SA thrusters (l)
10 pull ups
10 SA thrusters (r)
10 hspu
