
Skill
4 Rounds for quality
12 GHD sit-ups
6 KB Windmills ea.
16x 1-arm KB swings (8ea.)
WOD
EMOM for 16min
12 Bench press
12 Kossack squats (6 ea.)
:20 Hanging L-sit
16x 1-arm OH lunges (8ea.)
Rx, INT, Scaled
AHAP
Skill
4 Rounds for quality
12 GHD sit-ups
6 KB Windmills ea.
16x 1-arm KB swings (8ea.)
WOD
EMOM for 16min
12 Bench press
12 Kossack squats (6 ea.)
:20 Hanging L-sit
16x 1-arm OH lunges (8ea.)
Rx, INT, Scaled
AHAP