STRENGTH/SKILL

A. 4-5 Sets Build

A1. Close Grip OHS x4-5 w/tempo;

F: Overhead Squat for technique x8; [or Goblet Squat x8] @32x1

P/S: 32X1 tempo build

A2. Chin Over Bar Iso Hold

F: Top of Ring Row Hold x20 sec

P: Chin Over Bar x20 sec cumulative

S: Chest to bar x20 sec cumulative

WOD

B. "Winter Is Coming"

5 Rounds For Time:

100' Single Arm Front Rack Carry (each side)

30x Dubs

10x DB/KB Front Rack Lunge alt legs (Each Leg, same weight as carry)

F: 90x Single Unders

P/S: as rx

WOD Notes:

-Long/Aerobic Metcon

-Unilateral/Odd Object

-Slower Contractions, Higher Hypertrophy/Body Comp