Fitness:
A. 5 x 2 (each side) Turkish Get Ups
B.5 Rounds for quality: (Flow option)
1000/900m Echo Bike
100m Farmers Carry
50m Single Arm KB Waiters Carry
50m Single Arm KB Front Rack Carry
KB: (16/12kg)
*25 min cap
*Choose a KB option that allows unbroken carries.
or
5 Rounds for time:
40/30 Calorie Bike Erg
250/200m Row
20 Russian KB Swings (32/24kg)
Performance: See Fitness
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