Day 3)
Warm Up
3rds
Row 500m
10 scap pull ups
10 empty barbell press
Strength/Skill
4x 8 HS Kicks to wall/freestanding
6x :25 on :35 off belly to wall HS hold
4x 10 strict TTB/Knee tucks
5x 20m HS walk – rest as needed
HSW practice for those still learning the skill
WOD
3rds for time
10 BMU
20 DB Box Step overs 24/20”
30m OH DB walking lunge – change hands at any time
DB – 1x 22/15kg