A. Four sets of:
Sumo Deadlift x 4-6 reps @21×2 [heavier than previous week]
Rest 45 seconds
Single Arm Overhead KB Carry x 505 Meters/Arm
Rest 45 seconds
FLR or Hollow Body Hold x 45-60 second
Rest 45 seconds
B. AMRAP6 @80%
10x Burpees
10x RKBS (24/16)
Rest 2:00
AMRAP6 @ 80%
1 min POSE run (back against the wall)
3x Wall Walks
Rest 2:00
AMRAP6 @80%
10x Ring Rows
10x Pushups
10x Goblet Squats
Rest 2:00
For time:
1/2 Karen (75 Wallballs)