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WU: 3 Rds:
Jog 200m
10 Gob Squats (:02 pause in bottom)
10 HS Shoulder Taps / 50’ Bear Crawl

P
A. FS: 3×8 @70%+

B. q(4:00) x 6
7 S-DHSPU or 30’ HSW (athlete’s choice)
8/6 Bike Cals
10 FS (135/95)

*Add weight each round until you cannot finish the work within 4.

F
A. FS: 10@68% 5@77% ME@85%

B. q(4:00) x 5
15 DB Push Press
8/6 Row Cals
15 Wallballs

*Add 5 reps each round

Extra

D. 5 RFT:
40’ HSW. Turn around without coming down if possible.
Rest [3-5]

E. Banded Tri Extensions 4×12, Split Squats 4×12