5R
sled backwards walk 10m – 75kg
sit down on ball battle rope pull 10m – 75kf
3R
1min Deadhang accumulate
Max scapula retraction – cannot engage
10 Sitting single arm Shoulder Dumbell Press – 7.5kg per arm
3R:
Max ring rows
10 single arm seated land mine press – 20kg
10 single arm dumbell row – 12.5kg
Core: (if got time)
100 Russian Twist with weight (leg off ground) – 6kg
100 Russian twist with weight (leg off ground – 4kg