11 20 18

WU: FT:
Row 24/18
30 Air/Goblet Squats
15 Burpees (reach high in jump)

Stretch: Calves/Achilles

A. T(2): 600′ Farmer’s Carry
(50’ x 12) Rest as needed

B. 7 Rds:
2 Squat Clean & Jerk (75-80%)
4 BMU
40′ HSW (0:15 HS/Plate Hold)

C. AMRAP [4], Rest [2] x 4
20 SB Squats (on shoulder)
15 BJ (24/20″)
Max Push ups WRT

****Extra****

D. “Perfect Pace”
Row 1250/1000m x 4
Rest [3]
Hold 2k PR Pace

E1: RDL: 5×10
E2: DB Press: 5×10