11 12 18

W: 3x
10 Medball Cleans
20 Stationary Lunges (10/leg)
0:15 HS Hold or OH Plate Hold

P
A. Squat C&J: 6×3 @ 70-75%

B. 4 RFT [C20]:
20 BF Burpees
25 Wallballs
30 1A DB Hang C&J (50/35)

C*. 3 RFT
20/13 Bike Cals
12 DL 315/225lbs
8 RMU
Rest [3]

D* (F: Part A)

E*. Kipping Ring Dips 6×15
Rest as needed

F
A. Pause FS: 3-3-3-3-3
70%+ 1RM

B. same