A. 6 sets

P1: Down and back uneven overhead carry*

P2: Forearem stand with head saccades

P1&P2: Hollow hold with perturbation

*Rack 1 KB, carry the other. Use a breathign rthythm.


B. 3 sets per side

3x Compass lunge complex with 1 racked KB:

3-4 C&T in lunge position directly into 3-4 lunges*

*when you are able to coordinate it, continue catching and throwing while lunging

**Switch with partner


C. 16 min EMOM


N2W toe tap outs

Cross Slam Ball

Suicide Sprint

Alt KB Snatch/ Hanging CJ