11 14 18

WU:
40 Thrusters (bar)
30 Push Ups, 2:1 Burpee
100′ HSW / Bear Crawl
50’ Crab Walk fwd + 50’ back

P
A. BS: Work to H1~90%
Then, 5×3 @ 82.5%

B. AMRAP [4], Rest [2] x 4
15 BP (BW / .75BW)
15 Ring Dips
Bike max distance WRT

C. Snatch 4×2 @ 60-70% of 1RM
Pause at knee
7×1 @ 80-90% of 1RM

D*. Sprint 100m x 7, Rest [3]

E*. Banded March, Hold SB: [2] x 4

F
A. BS: 7-7-5-5-3-3

B. AMRAP [4], Rest [2] x 4
15 Pushups
15 Bench/box Dips
Bike max distance WRT

L45: B