Skill:
Midline: 2 Rounds
Double KB Single Leg DL (on the ligher side-Range of Motion)
:20s Hold in Squat while holding KB (Scale: No KB)
12 V-ups

Strength:
Bench Press: 12-min EMOM
2 Reps @ 70-85%
*Don’t Exceed 85%

Metcon:
Against 20-mins…
–200m Run–
then,
5 Rounds
8 Sandbag Over the Shoulder
20 Ab-mat Sit-ups
8 Burpee Box Jump Overs
20 Ab-mat Sit-ups

–Every 3-mins Run 200m-

L1: 150/100, 24″/20″ BBJO
L2: 120/80, 24″/20″ BBJO
L3: 80/60, 24″/20″ Burpee Step-overs
L4: 35/25, 20″/17″ Burpee Step-overs