10 05 18

WU: 3x (15 Thrusters + 25 Lateral Hops over bar + Row 15/10)

 

P

A1. Zercher Squats 3×10

A2. GHR 3×6

 

B. BS: 3×3 @ 90%

 

C. 3RFT [C20]:

15 GHDSU

12 Thrusters (115/75)

9 2xDB Box Step Ups (24”/20”) (50/35) – note: Use DB’s which allow you to move confidently through this movement smoothly.  Err on the light side.

6 Bar MU

 

D*. Row 5k: Build pace each 1K

E*. 21-18-15-12-9-6-3 of K-HSPU. 25 DU/rd.

 

F

A1. Goblet Squats Squats 3×10

A2. Glute Bridges 3×6

 

B. BS: 3×3@90% or 4×7@68%

 

C. 3RFT:

15 AbMSU

12 WB

9 Lunges in place (5/leg)

6 Strict Pullups or 10 KPU

 

L45: B, C