Warm Up:

Coaches Choice


Pulling movements


For Time:

Row 500m
40x chest to bar pull ups
Row 500m
30x toes to bar
Row 500m
20x muscle ups

After Bash:

Rest and Recover

ONE Nation Competitors:

100 Glute Hamstring Developer Sit Ups

Travel WOD:

Run 400M
40 Pull Ups
Run 400M
30 Toes To Bar or Sit Ups
Run 400M
40 Push Ups