SKILL / STRENGTH

Strength work ( 12 min cap )

400m mixed grip DBL KB carry

1 front rack + farmers carry

Swapping arms as necessary

Straight into

AMRAP for the remaining time

2 – 4 – 6 – 8 – 10

SGL arm KB C&J on each side

Strict pull ups or ring rows

1 TGU on each side after every round

WOD

Choose your own way (  13 min cap )

40 front squats

40 hang power cleans

40 HSPU

** You choose how you want to break this up **

RX  50/35   INT  45/30   BEG   20/15