8 Min AMRAP:

200M Row

10 Bow2Bends

10 Hollow Rocks

8 Alt V-ups

50’ light KB waiter’s walk* (switch hands at 25’) – see video below, courtesy of Kinetic U

5 Single-leg RDLs per side




Deadlifts (225/155)

*200′ KB Front Rack Walk (55/35) After Each Round


40 Min Time Cap

Video courtesy of Daillin Pepper.

The goal today should be bigger rep chunks per round than you think you can do.  Meaning, if I think I need to drop the bar at rep 7 of the set of 21, then today in that set, I want to try to see if I can get to rep 11 before I need to put the bar down.  Yes, the most ideal method is unbroken each round, but let’s be smart of our abilities, and knowing how many resp we have in front of us each round (not to mention the 200’ Dual KB front rack carry after each round).  So, while we will need to break up smartly in our rounds, try to push yourself a little further than you mentally think you can do.  Surprise yourself today!

Scaling Options:

Toe2Bar -> Alternating Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar –  V-Ups

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Cobra Pose – 2 min


Iron Cross – 1 min per side


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