Warm up: 35/30 cal bike/row
THEN
2 Rounds
8 1-arm shoulder press per side
40ft 1-arm farmers carry per side
:30 side plank per side
Workout: 40 min flow amrap
20 KB snatch ( 10L, 10R )
15/12 Cal Bike/Row
100ft Single arm OH Carry ( 50R, 50L )
15/12 Cal Bike/Row
20 KB Suitcase Deadlift
15/12 Cal Bike/Row
:30 L-Sit>>> Hollow Hold
15/12 Cal Bike/row
RPE 5: Able to sustain pace for 20+ mins