Lift: HS Back squat or choice (20 min cap)
Wod: 7 rounds
10 cals echo bike (Ω: 30 sec cap)
7 Double Dumbbell hang Sn(50/35)
3.5 shuttle run (25’)
Rest 90’sec
Core+Gym: 3 rounds
Suitcase hold x 1:00mon each side
10 Strict pull-ups
After: 3sx15r GHD
