A. 3 rounds NFT – For Quality
1 bottom up KB static holds (:15 at halfway, :15 OH) in half kneeling per arm
10 Star plank hug and reach per side
:45 dual KB weighted Wall sit
B1. 4 dual KB/DB PC+Strict Press into 3 push press + 2 push jerk
per arm, pause at top of each rep rest 1:00 x 3 sets
B2. 6-10 ring face pulls
rest 1:00 x 3 sets
C. 11 min AMRAP – For quality
1:00 mod-tough Row
2 wall walks + 10 handstand shoulder taps
3-5 strict k2E + strict t2B combo
50ft weighted bear crawl
D. Core
12-15 Dual KB weighted sit up
12-15 Dual KB leg raises
12-15 Dual KB flutter kicks
rest 1:00-1:30 x 4 sets
E. Armor.
21 HSPU
6 PC (185/125) (155/105) (135/95)
15/10 cal AD
15 HSPU
9 PC (185/125)
15/10 Cal AD
9 HSPU
12 PC (185/125)
15/10 Cal AD