11 07 18

W 11/7
WU: Bike 50/30 Cal (steady)
2:00 Hang from Bar
3×10 Air Squats or Hang Squat Cleans (bar)

P
A. BS: Work up to H1 ~ 90%,
5×3 @ 80%

B. AMRAP [5], Rest [2] x 4 rds
100 DU
100′ Sandbag Walking Lunge
Max HSPU W.R.T.

F
A. BS: 5×5 @ 80%

B. AMRAP [5], Rest [2] x 4
50 High Knees
7 Burpees
100′ Sandbag or DB WL
Max Pushups W.R.T

*C. Squat Clean: 7×1 @ 80-90%
*D. Ski 15/12 Cals x 8, Rest [2]

L45: A, B (3rds)