09 12 18

WU: :30 Hang from PU Bar
3:00 Row
20 Walking Lunge Steps
20 PP (DB or Bar)

P

A. FT: 40 FR Lunge steps (185/125) in place (20/leg, alternating)

B. Establish 5RM Strict Press (bar)

C. AMRAP [20]
4 Power Snatch (135/85)
6 “High” Box Jumps (30”/24”)
8 Ring Dips

D*. FT: Ski 100/80 Cals

F

A. FT: 40 2xDB FR Lunge steps (50/35) in place (20/leg, alternating)

B. same

C. AMRAP [20]
8 KBS
8 Box Step Ups (24”/20”)
8 Dips

L45: A, B, C[12]