05 06 19

WU: 2 rds:
10 Air Squats + 5 Burpees + Run 200m (with an object e.g. slamball)

P

A. “No Bounce” DL 4×4
@75-85% of 1RM

B. AMRAP [10]
3-6-9-12…of PP (115/75) or DB PP (50/35)
After each PP rd, complete:
6/4 Assault Bike Cals (10/7 C2)

-Rest [3]-

T(3): AMRAP [7]: Team pushups or D-HSPU

F

A. “No Bounce” DL (Calculate all % using 1RM + 10 lbs)
10@59%
5@68%
Max Effort @77% (target >10)

B. same

C. 5RFT:
8 D-HSPU (4”)
200m Run

Extra
“Build”
Bent Over Barbell Row: 4×12, 1×15+
Banded Hamstring Curl, 2×30

Congratulations to Mike and Kim!