A1. 5 x 3 Tempo Kb hang hi-pulls (20/12; 32×3). Think the top half of a SDLHP, w/ movement starting at waist. Scale load as necessary to keep spine straight, elbows above kb handle.

B1. 3 x 6 Heavy Kb Swings (20/12). Focus on re-directing the bell as quickly as possible, & keeping the bell high between the legs.

C1. “Grillax”

5 Rounds for Time:

– 12 Push-Ups. Scale to Box PU.

– 12 Ring Rows.

– 20 Double-Unders

– 200m Farmer Carry (16/12)

S&S:

A1. 5 x 3 Clean-Grip DL @ 110% (Clean)

B1. 5 x 5 Push-Press @ 75%

C1. 5 x :20 Hanging L-Sit Hold.

C2. 5 x 6-8 Tempo Planche Push-Ups (30X0)