A. BS @20X1; 10sets of 2 rest 45sec btw sets 60-70% of 1rm
305# (straight sets)
B. OHS @ 41X1; 3, 3, 3, [3,] [3]; last two sets tough rest as needed
B. OHS @ 41X1; 3, 3, 3, [3,] [3]; last two sets tough rest as needed
185-195-205-215
C. 1-10 unbroken CTB chin ups for time
C. 1-10 unbroken CTB chin ups for time
4:33 + 60 KBS (130/30/40)
A. HPS from blocks start at 60% of 1rm add 10# every min until max
135-145-155-165-175-185-195-205-215
B. Halting Sn DL pause 2sec at hip; 5 sets of 2 rest as needed build per set
255-265-275-290-300
+
4 sets – DIFFERENT order per set:
Row 400m (40 SDLHP)
15 KBS 1.5/1pd
15 chin ups
15 push press 95/65#
80 DU
rest 4-5min
change the order every set record times for all sets
A. squat clean – start at 50% make small builds per min until tough single cap it at 10mins
155-185-205-215-225-235-245-255-265-275-285
B. BS @ 20X1; build to a 10rm in 12mins
135-225-265-280-305-325-340
C. emom – 12mins
odd – 20 wall balls
even – 10 chin ups (supinated)
As Rx'd
A. HSPUs - AMRAP x 4 (14/14/13/12)
B. Towel Pull-ups AMRAP x 4 (6/6/9/8)
C. Ring Dips - AMRAP x 4 (15/15/12/9+2+1)
D. Ring Rows - AMRAP x 4 (12/12/12/12)
+
EMOM for 10min
10 RKBS - 70#
10 Goblet Squat - 70#
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