A. For time
50m Heavy Backward Sled Drag
2 Rope Climbs
600m Run
10 Burpee Box Jump Overs
Monkey Bar across all Rigs (or 15 Pull Ups)
White Wall to Blue Wall Low Crawl
Blue Wall to White Wall HS Walk or Bear Crawl
Monkey BAr across All Rigs (or 15 Pull Ups)
10 Burpee Box Jump Overs
600m Run
2 RC
50m Heavy Backward Sled Drag
B. Mobility
Pigeon Stretch 2min each
Foam Roll Party
A. Build to a 1RM Deadlift
B. For Time
30 MU
or
3RFT
30/21 Cal Row
20 Pull ups
10 Ring Dips
*Compare to 5.29.18 and/or 8.23.17
A. Build to a 1RM Press
then 2 sets of ME Push Press @A
B. For Time
2k Row
C. 3 Sets
20 Band Pull Aparts
60s Plank
A. At 0-12min
1000m Row
50 Air Squats
100 Double Unders
50 Air Squats
——-
B. At 12-20min
Build to a 3RM Thruster
——-
C. At 20-32min
400m Sandbag/Barbell Carry
100 Double Unders
40 DB Thrusters 50/35
A. 5 sets
DB/KB Lateral Box Step Ups 3-5e
rest 30s
CTB Pull Ups 5-20 (Choose a challenging, but repeatable rep scheme)
rest 2min
B. AMRAP – 6
10/7 Cal AB
7 Burpee DB DL 50/35
A. E2MOM for 6 sets
3 Strict HSPU + 6 Kipping HSPU
B.
5 RFT – 12min Cap
200m Row
10 R-arm DB OHS 50/35
10 L-arm DB OHS
