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WU: FT: 30 BF Burpees + 4×50’ SB Carry

P
A. T(2), 1PW: 500′ Walk 50’x10 (2xKB OH)

B. FT: [15] 21-15-9
Bike Cals (15-10-6)
Dips (any style)
DL (225/155)

C. AMRAP [3], Rest [2] x 4
30 STO (95/65)
25/20 Cal Row
Max BMU / S-PU / Neg Pullups

F
A. T(2), 1PW: 500′ Walk 50’x10 1A DB Waiter’s walk)

B. same

C. AMRAP [3], Rest [2] x 4
30 DB STO
20/15 Cal Row
Max S-Pullups/Neg PU/Lat PD

****Extra****

D. “Perfect Pace”
Run 800m x 5
Rest [3], Hold 1 Mile PR Pace

E. Back Rack Lunges: 5×10
F. BP: 4×10