11 09 18

WU: 2x
12 2xKB Sumo DL
9 Supermans (1 sec hold)
Run 200m or Bike 10/7 Cals

A. PP: 4×4 @ 80%

B. AMRAP [10]
12 OHS (135/95)
48 DU or 8 Box Jumps

C. 4 Rds [C18]:
100′ Farmers Carry (70/53)
20 WB
20 Pull Ups
Rest [2]

D*. Sumo DL 3-3-3
Heavy, but silent & controlled

E*. 6 RNFT: 10 S-HSPU + 15 T2B

L45: B, C