Skill: Toes 2 Bar

Strength: Single Arm Push/Pull

4 sets Not for Time (12 Minutes to Complete)

7 Single Arm DB S2OH ea/side (light weight)

10 SIngle Arm DB Row ea/side

:20-:30 Star Plank                   

Metcon: 

4 Rounds for TIme: (15 Min Cap)

Run 400 Meters

16 DB Hang Power Clean (8/side)

8 Toes 2 Bar    

L1: 50/35, 12 Toes 2 Bar

L2: 50/35, 8 T2B

L3: 35/35. Hanging Knee Raise, 300 M run

L4: 25/20, 12 SItups, 200 M Run