5.12.22

Skill Development
16 min EMOM
1: 15 Hip Extensions
2: 100’ KB Suitcase Carry @ AHAP
3: 30 sec Double KB Bottoms-up Hold (RX+ Overhead)

Metcon
5 min AMRAP
5 Ring Rows
5 Burpees

Accessory
3x400m Sandbag Runs
At halfway point perform 25 sandbag squats.
RX: 50/35
Rest as necessary between sets. Goal is to have same split times.