09 10 18

WU: 3x Rds:
Banded Glute + 10 DB FS + Row 250m

P

A. Work to a H1 BS – No misses

B. 3RFT:
100 DU*
15 Squat Cleans (115/75)
18 CTBPU
*scale DU to 75 or 30 based on proficiency

**scale to strict

C. 3 Rounds:
Hold 85/75 Bike RPM until failure
Rest [1]

D*. OTM: +5’ per min. Continue until you cannot complete the required distance.
Min 1: HS walk 5’
Min 2: HS walk 10’

F

A. Work to a H3 FS – No misses

B. 3RFT:
60 Hops (lateral or stationary)
25 Front Squats (95/65) or WB
12 Strict Pullups OR 18 Jumping Pullups

C*. 3 Rounds:
Hold 80/70 Bike RPM until failure
Rest [1]