3 RNFT
5 Ring Dips
10 Pistol Squats
—
21-15-9
KB Swing (heavy)
Box Jump
sprint! 200
(after each round)
EMOM 8:
Min. 1) Handstand or Pike hold :30
(weight shift if holding good position is easy)
Min. 2) 3 Strict Pullups
(s: toenail spot)
5 RNFT:
5L/5R Lateral Front Rack Box Step ups
5L/5R Single arm row
30 total russian twists w/MB
1 heavy farmer carry*
*(weather permitting, farmer carry can be outside or
once around the gym perimeter)
– Rest 1 minute between rounds –