Skill
5min AMRAP
:15 Hanging flutter L-sit
:15 Hanging L-sit
20 Russian twists
WOD
4K Row
*E3M stop and perform 5 Devil's presses
Rx
50/35
INT
40/25
Scaled
3000m Row
30/20 or lower
Swift
Lift:
3x12 ea. renegade row (non alternating)
Breathe:
30-20-10
DB snatches
DB step-ups (goblet squat position)