Warm up
5 minute cardio, athlete choice
Then
3 rds
100’ oh carry each arm
10 lunge and reach
50’ crab walk
4 rds
All on left arm
8 Single arm sdhp
8 Single arm thruster
16 Single arm oh lunge
Then all on right arm
8 Single arm sdhp
8 Single arm thruster
16 Single arm oh lunge
Cap is 20 minutes
Post WOD
Strength
Max air squats in 90 seconds. If you pause or stop before 90 seconds is up you are done!