11 23 18

WU:2x
10 Lat Squats
7 Broad Jumps
Jog 200m

A. PP: 4×3 @ 85%

B. FT [C15]: 30-20-10
Run 200m
SB Squat (hug in front) 100/70lbs
GHDSU or Hollow to V-ups

C. AMRAP [5], Rest [2] x 2 (Round 3 = Extra)
20 S-HSPU
20 DB Thrusters (50/35)
Max Cals on Ski Erg WRT

****Extra****

D. Sumo Deadlift
9-9-9, Heavy & Silent

E. 10 RNFT, rest as needed:
2 SMU
10 Pushups