Warm Up
1:30 Row (easy)
10/10 Leg Swing
10 knuckle Drag
5/5 Worlds Greatest Stretch

1:30 Ski (easy)
10/10 Leg Swing
10 Knuckle Drag
5/5 Worlds Greatest Stretch

Movement Prep
3 rounds
(building to just below working weight.)

6–8 KB/DB RDL
20m farmer carry
4–6 box-supported hinge
20–30 sec easy row/ski

1 Practice Round (test working load)
220/180m Ski or Row
30m Farmers Carry
10 Db RDL

Aerobic Capacity + Accessory
AMRAP12
220/180m Ski or Row
30m farmers Carry
10 Db RDL

*At 6:00 Switch Ergs

immediately into
3min easy Row/Ski (RPE2)

Accessory
2-3 Rounds
8-10 Dead Bug each side
:30-:40 Tall Kneeling Kb Hold