Workout of the Day:
A1. TnG Deadlift x 5 Reps
A2. Ring Row x 7-12 Reps @3010 (reps must be perfect to go to top of the rep range)
A3. Side Plank x :45/side
x4/Rest :20 between movements and 2 minutes after A3.
B. for time
200m FW SA (100m L&R)
20 Single Arm Altenrating RKBS
20 KB Push Press (10 each arm)
20 Get-Up Sit Ups (10 Each Arm)
200m FW SA (100m L&R)
Advanced:
Recovery for the competing folks, take care of your business get a good 30min AD or rowing session in and Z1 effort (65%) should be a talking pace.
For everyone else:
For Time:
50 TGU @70/53
Rest as needed
For Time: 75 TTB
** Every drop do 3 burpees