Warm up:
500m Row + 10 Goblet squat x 3 sets/rest 60 sec. b/t.

CrossFit/Performance:
A. Bulgairian Single Leg Squats @ 3101; 6-8 x 4/2:00 rest.
B1. Single Db Row @ 2001; 6-8 x 4/ 90 sec. rest.
B2. L-Sit DB Shoulder Press @ 3001; 8-10 x 4/90 sec. rest.
+
4 sets @ sustainable pace…
30 sec. KB Swings (35/53)
30 sec. Box Jump (20/24),
30 sec. Sit-ups,
30 sec. Front lean rest.
Rest 2:00.