12 04 18

WU: FT:
30 CS Banded Lat PD or Ski 1k
15 Strict Pull Ups
Russian Twists (20/side)

P

A. 3 RFT:
5 Sq Snatch (Singles, no misses)
10 BMU
15/12 Cal Row/Ski

B. AMRAP [4], Rest [2] x 3 rds
20 2xDB GTOH (50/35)
9/6 Bike Cals
Max Pegboard Ascents or Chinups WRT

F

A. 3 RFT:

15/12 Cal Row
12 Jumping Goblet Squats
8 Jumping Pullups
0:15 Hollow Hold

B. AMRAP [4], Rest [2] x 3 rds
20 2xDB GTOH (50/35)
9/6 Bike Cals
Max Strict Chins or Flex Hold WRT

***Extra, Pick 1***

C. 4 Rds: Row 750m, Rest [2]

D. SB Squats 5×10 +
Bent Over Barbell Row 3×15

L45: A, B(2 rds)