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WU: 4x 30′ Walking Lunge + Bike 0:30 + 4 Pullups

 

P

A1. Zercher Squats 3×10

A2. GHR 3×6

 

B. BS: 3×3 @85%

 

C. Row 3k: *mentally treat as 3x 1000m. : build pace throughout

 

*D. 5 rds: 8 CJ (135/95) + 15 Pullups

Rest [2]

 

F

A1. Goblet Squats 3×10

A2. Glute Bridge 3×8

 

B. same

 

C. same

 

*D. 5 rds: 12 Hang DB Power Snatches + 8 Box Jumps

Rest [2]

 

L45: B, C