09 28 18

WU: 4x (30′ Walking Lunge Steps + 0:15 HS Hold + 6 Strict Dips. Perform 8 Pistols in rd 3,4 in place of WL if capable)

P
A. BS 3×3 @87.5%

B. 3 RFT [C3 / rd]:
6-4-2: RMU
3-2-1: Squat Clean (225/155)
Rest [2]

C. FT: Run 3 miles (if time allows)

D*. Tabata Plank Holds 8x {0:20/0:10}

E*. q(3:00) x 4 [12]
Row 350m/275m
Max S-HSPU W.R.T

F
A. same

B. 3 RFT [C3 / rd]: 9-6-3:
Strict Pullup
Box Jumps or FS (135/95)
Rest [2]

L45: A, B