10 13 18

WU: 3x (Duck walk 20’ + 10 bar FS + 7 PP + 7 PJ)

P

A. q(2:00) x 6 [12] 3 Hang Clean (below knee) + Jerk @ 70%+

B. FT: *Scale down by 10’s
40 1A DB C&J (70/50)
100 DU
30 CTBPU
100 DU
20/15 Cal Bike
100 DU
10 BMU

C. T(2) or solo: Bike 30/24 Cals x 6 Rest [2]

D1*.“Bottoms Up” KB Press 4×8 (2 sets/side)
D2*. Clean Deadlift: 5×3@110%

E*. Strict Press 2×10 then 1 Rep q(1:30) x 9
F*: FT: 20-18-16-14-12 of T2B, 10 Burpees

F

A. q(2:00) x 6 [12], [C1] 15 Air Squats AFAP + max DB PP (35/20) WRT

B. FT: *Scale down by 10’s as needed
40 1A DB Clean or KB DL
75 high knees or hops
30 Strict PU
75 high knees or hops
20/15 Cal Bike
75 high knees or hops
10 BMU