11 19 18

WU: 2x
50′ OHWL (Plate)
Bike Cals (12/8)

P

A. AMRAP [20]
Run 400m or Bike (25/18)
15 T2B
15 DL (185/125)

B. 3 Rds
7 Squat Snatch
21 KPU/12 S-PU
Rest [2]

****Extra****

C. Pause OHS (80%+ 1RM)
2-2-2-2-2

D. 5 Rds:
6 (RMU + 2 Dips)
15 GHDSU
Bike 0.6 miles

F

A. AMRAP [20]
Run 400m or Row (30/20)
15 HKR / AbMSU
15 2xKB Sumo DL

B. 3 Rds
12 OHS or 21 Wallballs
8-12 S-PU
Rest [2]