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CORE CONDITIONING

5 AMRAP SU PPT DB RT (AMRAP – Rounds and Reps)

5 AMRAP

10 Sit Ups with Kettlebell

10 Plank with Kettlebell Pass (5 ea)

10 Deadbug with Kettlebell (5 each)

10 Russian Twist with Kettlebell

RX – 35/26

RX+- 53/35

WOD

6 RFT Sprint Pull SDLHP (Time)

6 Rounds

100m Sprint

8 Pull Ups

6 Sumo Deadlift High Pull w/ KB

Basics-4 Rounds, Jumping Pull-up or Ring Rows, Light KB

RX-53/35#

RX+70/53#

50-59-35/26#, Jumping Pull Ups

60+-26/18#, Ring Rows

-OR-

6 RFT Row Pull SDLHP (Time)

6 Round

125m Row

8 Pull Ups

6 Sumo Deadlift High Pull w/ KB

Basics-4 Rounds, Jumping Pull-up or Ring Rows, Light KB

RX-53/35#

RX+70/53#

50-59-35/26#, Jumping Pull Ups

60+-26/18#, Ring Rows