11 18 15

P

A. Bear Crawl 2GL + Row 300m

B. Front Squat 4×3: Climbing

C1. OTM [16]: 1-2 BTK Snatch or Clean

C2. OTM [16]: L-sit/Hollow Hold/Rock (15-20 sec)

D. FT:

1-2-3-4-5 Cleans (205/135)

15-12-9-6-3 K-Pullup (COVP)

 

F

A. Same

B. 4 Rds: 10 Goblet Squat + 6 Walking Lunge steps

C1. OTM [16]: KBS

C2. OTM [16]: L-sit/Hollow Hold/Rock (15-20 sec)

D. FT:

5-10-15-20-25 KBS or KB-DL

5 Burpees after each round KBS