10 09 18

4x (10 KBS + Gob Squats + Jog 100m or 4 gym lengths)

 

P

A. q(2:00) x 6 [12]: Hang Snatch (BTK):
3 Singles @ 70%+. Drop each rep.
Miss = 10 burpees

B. 3 RFT [C18]:
30 Thrusters 65/45
20 BF Burpees
10 S-HSPU

C*. 5 rds: Ski 750m + Rest [2]

Choose either D or E (based on your weaknesses)
D. 1L KB DL: 6×10 (3 sets/side) +
Sots Press: (From back rack): 5×8

E. DL: 3×3 +
q(3:00) x 5 [15]: 1 max set Ring Dip (kip ok)

 

F

A. q(2:00) x 6 [12]: 3 OHS + 3 Sn Balance (2 sec pause for each Sn Bal rep)

B. 3 RFT [C18]:
21 Cal Row
15 Burpees
9 Strict Press (w/ Barbell – work from rack if needed)

L45: A, B