-Warm Up-

 

2 rounds

 

200m run

Duck Walk Down

Inchworm Back

10 Cossack squats

10 bottom half burpees

 

-Strength-

 

4 rounds for quality

 

6 KB high pulls w/ 3 second negative

6 single arm waiters lunges w/ KB

8 strict T2B or straight leg raises

12 single leg KB deadlifts

 

Building in weight but not for max load for quality 

 

 

-WOD-

 

EMOTM 12

 

Minute 1 : 40 double unders 

Minute 2 : Max Slam ball over shoulder