12 03 18

WU: 3x
5-8 K-HSPU or PP
10 AbMSU or Hollow Rocks
12 Alt. J Lunges

P

A. 4 Rds [C20]:
10 PC (175/115)
20 BF Burps
25/18 Bike Cals

B. AMRAP [2], Rest [2] x 5 rds
15 S-HSPUs [1:20]
Max Distance Weighted Lunges
(KB/DB)
*If you begin failing HSPU, transition to K-HSPU or Pushups

F

A. 4 Rds:
20 KBS (53/35)
15 Burps
30/20 Row

B. AMRAP [2], Rest [2] x 5 rds
15 Strict Press (DB or bar or plate)
Max Distance Weighted Lunges
(KB/DB)

***Extra, Pick 1***

C. Pause FS: 1-1-1: 90% 1RM

D. Pause OHS: 1-1-1: 90% 1RM

E. 4 Rds:
6 (RMU + 1 Dip)
25 Knees to Elbows
Row 250m

F. Snatch: 6×3 @ 75-80%