Friday

Warm up

Not for time or speed

200m row Z4 Bottoms up carry manageable KB sAKBCsame weight wall sit with kb rack (both arms) 3 rNFT

Strength / Skill

5 x 3 5301 oHS

Workout of the day

30-20-10

dCS (choose weight)

bJ

EMOM perform 5 aMSU