5 RFT / 15 cap
Out of the Saddle Cals Bike, 15/10
(Don't Sit)
30 Reverse Single-unders | RX+ Rev. DU's
*scale by doing forward singles or forward DU's
10 Pistols to a med ball
*scale by doing pistols to a box or stack of plates higher than a med ball

3 RFT / 15 cap
15 GHD Hip Extension | RX+ 15 GH Raise
GHD Hip Extension Video Demo:  https://youtu.be/7X075Hrl5lE
GH Raise Video Demo:  https://youtu.be/m0AIU1dCVkU

100m KB Single-arm Overhead Carry, 55/35 | 45/25#

20 Alternating Single-arm KBS, 55/35 | 45/25#
Video Demo:  https://youtu.be/kRlnvbKlY4U

100m KB Single-arm Farmers Carry, 55/35 | 45/25#

50 Barbell Front Rack Lunges, 45/35/15#
50 Jump Lunges