WU: 3 rds: [1:30] Steady row + 0:20 Bear Crawl or HS hold
P
A. Sumo DL (5×3) AHAP, floating
B. Strict CTBPU: 7×6, Slow down, fast up
C. AMRAP [10]:
10 Thrusters (95/65)
20’ HS Walk or 0:20 HS Hold
Extra: 5 Rds: Ski 500m/400m + 60 DU, Rest 2:00
F
A. 2xKB Sumo DL (5×5), floating
B. Strict Pullup work: 7 sets of 5-8 reps
C. AMRAP [10]:
15 Wallballs (20/14)
0:20 Bear Crawl + 0:20 Dolphin Plank hold
L45: A, C
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