5 Rounds

100m Sandbag Run 100/60

20 Sec L-Sit

60m Sled Push 135/75

20 Back Extensions

(20min cap)

Accessory Work

6 Rounds

1 Arm Holds

Farmer Carry 30 Sec

Front Rack Carry 20 Sec

Overhead Carry 30 Sec

20 Second Rest

Do left arm for all 3 holds then right.

Set the clock tabata 12 rounds 30/20

Primer

LINERS

4 Rounds

Every 2 min

400ft liner

50ft ↑  50ft  ↓ 

1 Burpee every 100ft