1:00 L-sit hold
200-m KB farmers carry (24/16kg kg)
300 double-unders
200-m farmers carry
1:00 L-sit hold

Goal & Intensity:
-Build core strength, jump rope skills, and grip endurance.
-The workout is controlled, not an all-out sprint.
-Long but steady effort (RPE 6–7) focused on skill and control.
-Aim to keep a consistent pace throughout.
-Break the L-sit into short holds early to keep good form.
Why this workout: It combines strength, skill, and endurance. It fits well in the week by balancing out harder metcons and adding variety across different training areas.