WED:

WU: Jog 800m, dynamic stretch

SS: Turkish Get-up instruction, then Find 1RM with KB.

(you are maxing out on BOTH arms!)

METCON1:

11 min AMRAP of the ascending ladder:

1,2,3,4,…

Pistols (each leg, not total)

Turkish Get-up (HAP)

       **TGU about 80% of your 1RM**

**If you’re on round 1, you will do 1 pistol with your right leg, and 1 with your left.**

 

METCON2:

1k meter Row for time.

 

MOB: 1 min total of split stretch, accumulate 1 min of bridge hold, 1 min of Thread the needle