10 17 18

WU: 3x
12 Alt. Jump Lunges
10 Push Ups
1 “moderate” set strict pullups/pulldowns

A1. Sandbag Lunge 3×12 (6/leg)
A2. Plank Hold 3x {0:30 / 0:30}

B. BS 4×4 @ 90%

C. T(2-3) 4 Rds:
20/12 Bike Cals (1PW)
25 Sync DB Snatch 50/35
20 Ring Dips / Bench Dips (1PW)

D*. q(4:00) x 3:
Row 500m/400m
Max BMU or KPU WRT

L45: B, C