Warm up - Crossover symmetry “activation”, 30 sec couch stretch, pigeon stretch, leg swings, then 2 rounds of: 10 shoulder rolls + 10 kip swings + 2 x 10 sec HS Hold + 6 rope pull ups (switching hands on top ea. 3) + 6 single arm DB strict press (each arm)
Alt min x 20 minutes
Odd: 1 Seated Legless Rope Climb
Even: 4 Strict Press
With a partner for time:
800m Run
100 DB Snatch (Alt with partner)
800m Run
100 Candle Stick to pistol squat (Alt with partner)
800m Run