07 18 18

WU: 3 rds: [1:30] Steady row + 0:20 Bear Crawl or HS hold

 

P

A. Sumo DL (5×3) AHAP, floating

 

B. Strict CTBPU: 7×6, Slow down, fast up

 

C. AMRAP [10]:

10 Thrusters (95/65)

20’ HS Walk or 0:20 HS Hold

Extra: 5 Rds: Ski 500m/400m + 60 DU, Rest 2:00

 

F

A. 2xKB Sumo DL (5×5), floating

 

B. Strict Pullup work: 7 sets of 5-8 reps

 

C. AMRAP [10]:

15 Wallballs (20/14)

0:20 Bear Crawl + 0:20 Dolphin Plank hold

 

L45: A, C

 

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