1. 10mins: Goat Work
Notes: Pick a weakness and get better at it.
2. In Teams of 2:
6 Rounds (18min Cap):
20 KB Swings
20 Wall Balls
100m D/B run
Notes: Split the 40 reps up any way, each person runs a 100m D/B (200m).
1. 5×3 Deadlifts @ 30X1 @ 115% of 1RM Clean
2. 2mins / 2mins x5:
.5 / .4 mile AD6
Max Strict Pull Ups in time remaining
3. 5×10 Glute Bridges, rest :60
“Progress in impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw