Main – CrossFit

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Single Arm Landmine Row (3×10 each arm)

Suitcase Carry (3x100ft)

Single arm Farmers Carry; focus on not leaning to one side or the other. Keep torso forward with no lateral lean, preventing lateral flexion

Metcon (2 Rounds for reps)

8 min EMOM

Odd- 20-30 DU

Even- 5 HSPU (2 wall walks; 10 pike push ups)

*Score as total reps for each movement completed

Deja Vu (Time)

3 RFT

50 DU

30 WBS (20/14lb)

10 min cap