photo-3 copy 2CF:


A. 8M Isolated Core Work

B. 8M Practice 1 Arm Handstand Hold and Other Variations 

C. Complete the Following for Time: 28M CAP

3 Rounds

20 KB Swing to Press (53/35)

Mat Distance Bear Crawl to Rig and Back to Rower 


3 Rounds

50 Dbl Unders

10 Donkey Kicks 


3 Rounds 

20 Lying One Arm KB Press (53/35) (10 EA/ER)

1 Rope Climb

Finish with:

30 Ring Dips  



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