Warm-up:
1k Row
20 Strict Pull Ups or Assisted Strict
Stretch: Twisted Cross 2:00/side
Strength (Accessory)
4 Rounds
Max Effort Farmers Hold AHAP (RX+ Hug Heavy D-ball or Stone)
Rest as needed
Metcon:
RX
3 Rounds
5 Squat Snatch 155/105lbs
6 Bar Muscle Ups
Run 200m
SCALED = 135/95 or lighter & 2x CTB Pull-ups
LITE:
3 Rounds
10 Alternating DB Squat Snatch (AHAP)
15 Ring Rows or Pull-ups
Run 200m
Side Work:
“Perfect Pace”
Ski or Row 1000m/850m x 3
Rest 3:00
Hold 2k PR Pace
