10 10 18

WU: [5] steady bike + 20 Air Squats + 10 Inch worms

P
A. BS: 4×4 @87.5%

B. Option1: 4RFT [20]:
75 DU
20 HSPU
10 Clusters 135/95

B. Option 2: 15 rds:

(Row 150/110m + rest 0:30)

C. 3 rounds: Max Set of Pull Ups. Rest as needed

D*. OTM [8]:
5 Burpee Box Jumps (24”/20”) or 8 Burpees
5 Sandbag Squats (any hold) 150/100 or 8 Goblet S

F

A same

B. Option 1: 4RFT:
75 High Steps
20 Dips
15 2A-DB Thrusters (50/35)

B. Option 2: same

C. 3 rounds: choose
• Max Set of Strict Pullups (Assisted).
• 2-4 negatives as slow as possible

D. OTM [8]:
4-6 Burpees
8 Goblet Squats

L45: B, C, D