Day 23

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. Skill (EMOM) x 10 minutes 

ODD: 30 Double Unders

EVEN: 5 HSPU

D. MetCon (Time)

2 Rounds of,

20 Hand to Hand KB Swing (53/35)
10 Right Arm KB Thrusters (53/35)
20 Hand to Hand KB Swing (53/35)
10 Left Arm KB Thrusters (53/35) 

-then- 

50 Cal Row

Day 116

A. Squat

Work up to a heavy double Pause Front Squat

– 3 seconds at the bottom of each rep

B. Squat

4 × 4 Front Squat

C. MetCon (AMRAP) x 7 Minutes,

20 Hand to Hand KBS (53/35)

12 Toes 2 Bar