04 30 18

P
A. BS:
5@36%, 5@45%, 3@54%, 5@68%, 3@77%, Max reps @86%

OTM [12]: 4 rounds
B1. DB Split Squats (back foot elevated) 8-10 reps/leg, R leg
B2. DB Split Squat: L leg
B3. Wide Grip Strict Pullup (2-3 tough sets 20X1 or negatives)

C. AMRAP [9]:
Bike 12/10 Cals
9 u/b Thrusters (95/65)
6 Hanging Leg Raises (straight leg, as high as possible) or 0:20 L-sit

Increase pace on bike each round

D* 4 sets: 6-12 GHR (Glute Ham Raises)

F
A. same

OTM [12]: 3 rounds
B1. High Box Step ups 8-10 reps, R leg (strive for no pushing off trailing leg)
B2. High Box Step ups, L leg
B3. Lat Pulldown (10-15 unbroken)

C. AMRAP [9]:
Row 12/10 Cals
9 WB
9 ABMSU