Warm Up
50 single unders
5 each side Cossack squats
45 seconds wall sit
30 handstand hold


then
3 sets
10 Russian baby makers
10 DB/KB deadlifts
10 DB/KB strict press
5 calf eccentrics each side


Primer
3 sets
A. hanging scap pull ups x 10
B. hollow sliders- feet on a scooter or the rower seat, open and close shoulders to gain movement, do not bend or pike at hips. No sagging midline. x 10 reps




WOD
"Lake Monona"
4 rounds for time
50m farmer carry 53/35
10 single arm KB hang clean & jerk 53/35
50 m farmer carry
Rest 1:00


4 rounds for time
50m sandbag bear hug carry
5 x sandbag ground to shoulder
50m sandbag bear hug carry
Rest 1:00